How to Do Garland Pose (Malasana) Effectively

By Dav Jones, Senior Yoga Teacher and Teacher Trainer

In this comprehensive guide, we’ll delve deeply into Malasana, or Garland Pose—a foundational posture rooted in functional human movement. Drawing from both yoga and kinesiology, we’ll explore its significance, benefits, muscular activation, and offer refined movement cues for safe, effective practice. Whether you’re new to yoga or refining a long-standing practice, this guide empowers you to embody Malasana with precision and intention.

Malasana is a deep yogic squat, often seen in daily life across cultures as a natural resting position. From a movement science standpoint, it supports hip joint mobility, ankle dorsiflexion, pelvic floor engagement, and spinal decompression.

Sanskrit roots:

• Mala – garland or necklace
• Asana – posture
  

It embodies grounded presence and functional strength, drawing on primal movement patterns we’re evolutionarily designed for—but have lost in modern sedentary life.

Physical Benefits (Kinesiological Perspective)

• Enhanced Hip Mobility: Malasana places the hips into deep flexion and external rotation, stretching the adductors, gluteus maximus, and piriformis, while creating joint space in the hips.
• Lower Body Strength: Holding this pose builds strength in the quadriceps, hamstrings, gluteal muscles, and intrinsic muscles of the feet. It also develops stability around the knee and ankle joints.
• Improved Ankle Mobility: The posture requires and trains deep ankle dorsiflexion, involving eccentric lengthening of the soleus and gastrocnemius, and concentric or isometric activation of tibialis anterior for stabilization.
• Spinal Decompression: With proper alignment, Malasana gently elongates the lumbar spine, reducing compression in the vertebral joints and creating more space between discs.
• Pelvic Floor Engagement: As the pelvis descends, there is a subtle lift and activation of the pelvic diaphragm, supporting core stability and pelvic health.
• Improved Digestion: The compression in the lower abdomen and gentle pelvic tilt can stimulate the digestive organs and encourage motility.
• Better Posture Awareness: Strengthens postural stabilizers and reinforces alignment patterns needed for upright movement.

Mental Benefits

• Stress Relief: Activates the parasympathetic nervous system, particularly via diaphragmatic breathing and the grounding nature of the pose.
• Increased Focus: Requires full-body awareness and balance, cultivating presence and concentration.
• Emotional Grounding: The hips and pelvis are often considered emotional storage areas. Releasing tension here can offer psychological relief and an emotional reset.
• Mindfulness and Breath Connection: Encourages a slow, meditative pace and brings attention to bodily sensations and breath patterns.

Let’s carefully walk through each step of Malasana:

1. Begin in Tadasana (Mountain Pose)

• Stand with your feet hip-width or slightly wider.
• Turn the toes out 10–30 degrees, depending on your hip structure and natural external rotation.
• Ground through all four corners of your feet.

2. Lower into Squat

• On an exhale, bend your knees and begin to lower your hips toward the mat.
• Allow your knees to move in the same direction as your toes.
• Keep your heels grounded if possible. If they lift, support them with a folded blanket or wedge.

3. Extend Your Spine

• Lift through the crown of the head and lengthen the spine, avoiding rounding or tucking the pelvis excessively.
• Maintain a neutral lumbar curve by lightly engaging the lower abdominal wall and spinal stabilizers.

4. Arm Positioning

• Place your palms together in Anjali Mudra at the chest.
• Use your elbows to gently press the inner thighs apart, activating the adductors eccentrically and encouraging the hips to open.

5. Activate Your Core

• Activate the transverse abdominis to support the lumbar spine and stabilize your base.
• Draw the pelvic floor gently upward on each exhale for added pelvic and core stability.

6. Hold the Pose

• Remain for 5–10 breaths, or up to 60 seconds with ease.
• Keep your gaze soft and your breath steady. Direct your awareness to the base of your spine and your breath.

Modifications and Props for Beginners

• Heel Support: Place a rolled-up blanket or yoga wedge under the heels if they lift, to reduce tension in the ankles and maintain balance.
• Sit on a Block: Place a block under your sitting bones to support the pelvis if there’s discomfort in the hips, knees, or lower back.
• Wall Support: Stand with your back near a wall to support the descent and work on spinal alignment and balance.

1. Malasana with Twist

• Place one hand on the floor or opposite shin area, pressing down/or pulling as you lift and rotate the opposite arm toward the sky.
• Encourages thoracic rotation and mobilizes the obliques, serratus anterior, and intercostals.

2. Extended Arm Malasana

• Reach both arms forward, keeping them parallel to the ground.
• Enhances core control, spinal extension, and shoulder proprioception.

3. Bound Malasana

• Wrap your arms around your shins and clasp your hands or wrists behind your ankles.
• This intensifies hip flexion, spinal flexion,  external hip  rotation, and adds shoulder girdle engagement.

4. Malasana with Forward Fold

• Fold your torso forward and extend your arms in front of you.
• Offers a deeper release into the lumbar spine and sacrum, supporting spinal traction and introspection.

• Spinal Alignment: Keep the spine long from sacrum to crown. 
• Knee Tracking: Knees should align with the direction of the toes to protect the medial collateral ligament and maintain joint integrity.
  
• Weight Distribution: Evenly distribute weight through the heel, big toe mound, and little toe mound to maintain a stable base.
  
• Active Breath: Use each exhale to release deeper into the pose without collapsing.

Integrating Malasana into Yoga Sequences

• Hip-Opening Sequences: Pair with Baddha Konasana, Utthan Pristhasana (Lizard Pose), or Eka Pada Rajakapotasana (Pigeon Pose) to increase mobility.
• Balance and Strength Practices: Use as preparation for arm balances like Bakasana (Crow Pose) by activating the core, hips, and wrists.
• Daily Mobility Rituals: Include Malasana regularly to support functional movement patterns and counteract sedentary lifestyles.

Safety Precautions and Contraindications

• Knee Issues: Avoid if there’s acute pain or instability. Modify depth and use props to reduce load.
  
• Lower Back Pain: Ensure a neutral spine. Avoid pelvic tucking or excessive lumbar flexion.
  
• Ankle Restrictions: Use heel lifts to accommodate limited dorsiflexion.
  
• Pregnancy: Modify as needed for balance, comfort, and breath space. Keep stance wider and reduce depth if necessary. Consult with a care provider.

Malasana is more than a yoga posture—it’s a reconnection to functional human movement and embodied stillness. It restores mobility, reinforces alignment, and encourages mental presence. Practiced regularly, it can transform not only your hips and spine but your sense of groundedness in body and mind.

Want to deepen your practice?

Continue deepening your practice by joining my online yoga classes on Patreon or exploring personalized guidance through my 1-to-1 DJY mentorship program.