Garland Bag

Garland Pose , or Malasana , is a deep yoga pose that opens the hips, strengthens the legs and ankles, and helps stretch the lower back. This position is particularly effective for improving mobility in the hips and ankles, while promoting digestion and relieving lower back pain.

Correct technique

How to perform Malasana :

  1. Start in a standing position with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.
  2. With an exhale, bend your knees and lower your hips toward the floor in a deep squat. Keep your heels on the floor, or place a blanket under them if they lift.
  3. Press your elbows in towards the inside of your knees, and bring your hands together in Anjali Mudra in front of your chest.
  4. Lengthen your spine by lifting your chest up and pulling your shoulders down and away from your ears.
  5. Hold the position for 5-10 breaths, then return to standing by pushing through the heels.

Common errors

  • Knees collapsing inwards : Avoid knees collapsing towards the centre. Keep them stable by pressing your elbows to the inside of your knees to open your hips.
  • Heels Lift : If your heels lift off the floor, place a block or blanket under them to provide support and maintain balance.
  • Rounding of the back : Make sure to keep the spine long and the chest lifted to avoid collapse in the lower back.

Modifications and variations

Here are some tips to make Malasana more accessible:

  • Block under the hips : If it is difficult to get all the way down into the squat, you can sit on a block for support while keeping the hips open.
  • Using a wall for support : If you have problems with your balance, you can do the position against a wall for extra stability.
  • Dynamic Malasana : Try moving gently from side to side to massage the hips and create greater mobility in the lower body.

Video demonstrations

1. Step-by-step guide to Garland Pose (Women)

Here is a detailed walkthrough of the Garland Pose with instructions on how to perform it with proper technique.

2. Modifications and tips for Garland Pose

A great video showing how to adapt the Garland Pose to your level using modifications and variations.

Number of repetitions and sets

Hold Malasana for 30 seconds to 1 minute, and repeat 2-3 times. This position fits well into a warm-up to prepare the hips for deeper stretches or as a relaxing end to a yoga practice.

Breathing technique

Inhale deeply as you lift your chest, and exhale as you gently push your knees apart. Use your breath to lengthen your spine and relax your hips.

Back to blog