Standing
Garland Pose
Malasana
A deep squat with feet wider than hip-width, toes turned out, and hands in prayer at the chest, elbows pressing the inner knees open.
- ·Opens hips and groin
- ·Improves ankle flexibility
- ·Strengthens core
Instructions
- 1Stand with your feet slightly wider than hip-width and turn your toes out about 45 degrees.
- 2Exhale and lower your hips toward the floor into a deep squat, keeping your heels as grounded as possible.
- 3Bring your palms together at the heart in Anjali mudra and press your elbows firmly against your inner knees.
- 4Use the elbow-to-knee pressure to gently open the hips wider without forcing.
- 5Lengthen your spine upward with each inhale, avoiding rounding in the lower back.
- 6Hold for 5–10 breaths, then press into your feet and rise slowly on an inhale.
Contraindications & precautions
- ⚠Knee ligament injury or chronic knee pain — the deep flexion places high load on the joint; use a folded blanket under the heels or avoid the pose entirely.
- ⚠Third trimester of pregnancy — the compressed squat position may limit space for the baby; opt for a supported version on a chair.
- ⚠Sacroiliac joint dysfunction — the wide hip opening can destabilize the pelvis; practice with a narrower stance or avoid until symptoms subside.
