How to Perform Yoga Garland Pose

Written By Elyce Neuhauser

| Updated on  May 15, 2024
How to Perform Yoga Garland Pose

Yoga Garland pose is a posture that can help open your hips and improve your range of motion. It speeds up the Apāna Vayu, the body's downhill energy flow. The wreath, the thighs, groin, legs, and feet are all stretched in this pose. In the Yoga Garland pose, you squat and lean your torso between your legs. Then, you use your elbows to push and widen your hips and pelvic area gently. For the squat, advanced students lean forward and touch their foreheads on the yoga mat.

They keep their feet close together. Yoga teachers often use garland pose yoga to lead into Bakasana, also called the crow or crane pose. To get out of Malasana, you can come forward fold. Then, slowly wean yourself off the tools by lowering them one at a time. It may take a while, but the process works and is necessary to keep you mobile and pain-free in the long run.

The yoga flower pose, called Malasana in Sanskrit, is a deep, low squat done in many Hatha, Iyengar, and Vinyasa classes. "Malasana" comes from the Sanskrit word "mala," which can mean different things depending on how it is spoken. It can mean a necklace (prayer beads) or something dirty or useless. The wide squat or birth pose is another name for the yoga garland pose. This is because the squat stance can help open the birth canal during labor.

Step by Step

  • Stand with feet mat-width apart.
  • To squat, bend at the knees and bring your butt down to the floor.
  • Toes naturally desire to point out, but don't overdo it. You're striving for parallel feet.
  • With your upper arms resting inside your knees, bend your elbows and bring your hands together in anjali mudra.
  • To raise your chest, try touching your thumbs to your sternum with your hands to your heart center in Anjali Mudra. Keep moving by engaging your core by bringing your upper arms and thighs together.
  • Straighten your spine, lower your butt, and relax your shoulders away from your ears.
  • Hold for five breaths, then straighten the legs to go. Straight into a Forward Fold is possible.
  • Repeat the stance three times to maximize warming up. To practice at home, you can execute additional poses between squats.

Tips for Beginners

  • Begin gradually and slowly increment the profundity of your squat as your adaptability progresses.
  • Centre on keeping up legitimate arrangement and breathing profoundly all through the posture.
  • Tune in to your body and alter your posture to dodge strain or distress.

Yoga Garland pose Benefits

1. Extends the Lower Body:

Malasana fundamentally targets the hips, crotch, and lower back. Holding this posture[1] makes a difference in extending and opening these ranges, expanding adaptability and mobility within the hips and crotch.

2. Strengthens the Lower Body:

When performing the Laurel Posture, the thighs, calves, and lower legs are locked in, which reinforces these muscles over time. This could contribute to superior soundness and adjustment.

3. Improves Digestion:

The profound hunching down position of Malasana invigorates the stomach organs, including the stomach-related framework.

4. Upgrades Pose:

This posture helps adjust the spine and energizes the appropriate pose by opening the chest and extending the spine. Over time, practicing Malasana can help reduce back torment caused by destitute poses.

5. Increases Circulation:

 The profound squatting position in Malasana advances the bloodstream to the pelvic locale, which can be useful for regenerative well-being and may aid ease menstrual inconvenience in ladies.

Modifications and Variations

  • Utilize a yoga square or collapsed cover beneath your heels if you've got trouble keeping your heels grounded.
  • Put your hands on the floor if coming forward to the arms feels challenging.
  • Test with distinctive arm varieties, such as bringing the palms together overhead or clasping the hands behind the back.


The Yoga Garland Pose, with its myriad benefits for the body and intellect, could be an important expansion to any yoga practice. Specialists can expand quality, adaptability, and inward peace by taking step-by-step direct and consolidating adjustments as required. Whether you are a fledgling or an experienced yogi, grasp the travel of investigating the profundities of the Laurel Posture and open its transformative potential.

Also Read: Tripod Yoga Position: Benefits, Instructions and Modifications


Q1: Can anybody practice the Garland Pose Yoga?

A1: Yes, the Garland Pose is reasonable for professionals of all levels, but fledgling may have to begin with alterations and continuously work toward the posture's total expression.

Q2: How long ought I hold the Yoga Garland Pose?

A2: Point to hold the posture for 30 seconds to 1 diminutive, maintaining consistent breathing and appropriate arrangement throughout.

Q3: I have tight hips. Can I still practice the Garland Pose?

A3: Completely! The Garland Pose is a great way to extend hip adaptability over time. Begin gradually and tune in to your body's criticism.

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