Malasana (Garland Pose)

This beautiful squat is one of our all-time favourite poses. Malasana releases the lower back, opens the hips, and turns the practitioner into a cute little nugget. Explore variations and tips on how to make this pose easier or how to go deeper.

Beginner

It’s common for beginners to struggle with dropping their heels to the ground. Make sure to spin your heels in and toes out, as well as to widen your stance. You can also pop a rolled up blanket or yoga mat beneath the soul and heel.  If it irritates your knees to drop into a full squat, sit on one or more blocks.

Intermediate

Step up the hip-opening element of this pose by incorporating your arms. Lean forward to wiggle your upper arms to the inside of your legs. Draw your palms together in front of your heart and push your heart into your thumbs. This will naturally encourage external rotation and give you that extra ahhhh moment.

Advanced

Full Malasana is traditionally performed with the feet together, knees wide, and the torso in a forward fold with either the arms extending or wrapped behind the heels. You typically see this pose done with feet wider than the hips (which is still a personal favorite to release back and hips after a long day).

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