Seated · Beginner
Garland Pose
Malasana·मालासन·mālāsana
Also called: Yogic Squat, Deep Squat
Malasana is the squat humans evolved to spend hours in — but most modern bodies have lost. Hold for 60-90 seconds and you'll feel why generations of yogis used this as a daily reset. Use the heel-lifts; floor-reaching feet aren't the practice.
Benefits
- Deep stretch through the inner thighs, hips, and ankles
- Releases the lower back and pelvic floor
- Stimulates the digestive organs through the deep compression
- Counters the chronic hip-flexion shortening of long sitting
How to practise Garland Pose
- Stand with your feet slightly wider than hip-width apart.
- Turn your toes out slightly, around 30 degrees.
- Bend your knees deeply and lower your hips toward the floor.
- Bring your hands together in prayer at the heart.
- Press your elbows lightly against the inner knees, drawing the chest forward and up.
- Heels stay on the floor if they can. If not, place a folded blanket or rolled mat under each heel.
- Lengthen the spine — the chest stays open, not collapsed forward.
Suggested hold: 60s · Breath: Natural
How Garland Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Don't practice with knee or ankle injury — the deep flexion is intense
- Pregnant women in late pregnancy may find this pose useful, but should use wall support
- Skip with severe lower-back pain or recent hip surgery
- Avoid if balance is unstable — use a wall behind you
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place rolled-up mats or folded blankets under each heel if they don't reach the floor
- Sit on a yoga block placed between the feet for a supported squat
- Practice with the back against a wall for stability
- Hold a sturdy door frame or chair leg for balance support
Traditional source: Modern hatha — Modern hatha. "Mālā" = garland, evoking the curved shape of the body in the squat. Not in the Hatha Yoga Pradipika Ch. 1.