Malasana (Garland Pose): Ground Into Stillness, Open Into Strength
In a world where we often sit in chairs and forget to connect with the earth, Malasana, or Garland Pose, brings us back to our natural roots. This deep yogic squat is a grounding, stabilizing posture that not only stretches the lower body but also helps calm the mind. While it may seem challenging at first, Malasana is one of the most functional poses we can practice — helping with mobility, digestion, and inner focus.
Whether you’re just starting yoga or working on flexibility, Malasana invites you to slow down, listen to your body, and rest in strength.
What is Malasana?
Malasana, derived from the Sanskrit words mala (garland) and asana (pose), is a low squat that encourages natural alignment in the hips, spine, and ankles. In many parts of the world, this squat is a common resting position. In yoga, it’s used to stretch the lower body, tone the core, and bring the practitioner into a deep state of awareness and calm.
How to Do Malasana (Step-by-Step Instructions)
- Start in a standing position (Tadasana) with your feet slightly wider than hip-width apart.
- Turn your toes out slightly, allowing the knees to follow the direction of the toes.
- Slowly bend your knees and lower your hips down into a squat, bringing your torso between your thighs.
- Bring your palms together at the heart center in a prayer position (Anjali Mudra).
- Press your elbows gently into your inner knees, creating resistance to open your hips and chest.
- Keep your spine long, chest lifted, and shoulders relaxed away from the ears.
- Stay here for 5–10 slow, steady breaths, grounding through your heels.
- To release, slowly straighten the legs and return to standing.
Why You Should Practice Malasana ?
Though it looks simple, Malasana offers a full-body reset. It combines flexibility, strength, and stillness in one grounding posture.
Benefits include:
- Deep opening of the hips, groin, and lower back
- Improved ankle mobility and knee flexibility
- Strengthening of the core and pelvic floor
- Stimulation of digestive organs and support for elimination
- Grounding of the nervous system and reduction in stress
Malasana also improves posture by encouraging an upright spine in a natural squat position — something our modern lifestyles rarely allow.
Common Mistakes to Avoid
- Lifting the heels off the ground: If your heels don’t touch the mat, place a rolled blanket or yoga block under them for support.
- Rounding the spine: Focus on keeping the chest open and the back long.
- Collapsing into the knees: Engage the thighs and gently press them outward with your elbows.
Forcing the squat: Ease into the pose gradually, and don’t push beyond your current range of motion.
What If Malasana Feels Too Hard?
- Use props: Place a yoga block or cushion under your hips to reduce strain on the knees and ankles.
- Shorten your stance: Bring your feet closer together if wider squats cause discomfort.
- Try wall support: Use a wall behind you to support balance as you practice getting comfortable in the squat.
Malasana is a beautiful reminder that stillness can be powerful. It roots us down, stretches us open, and helps us tune into the quiet strength of our body. Over time, what starts as a challenging squat becomes a moment of rest — a chance to reconnect with your breath and body.
Whether you use Malasana as part of your yoga flow, a warm-up, or a grounding practice at the end of the day, it offers both stability and softness. As you sink into this deep squat, you may just find yourself rising with more balance, strength, and calm.
Sometimes, the most powerful pose is the one that brings you closer to the ground.