Garland pose (Malasana)

by | Jun 12, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT


  • Stretches the ankles, groins and back torso
  • It tones the belly.
  • Instigates metabolism.
  • Increases flexibility in your ankles and knees.


If twisting is difficult, sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees. Lean your torso forward between the thighs.

How to do

  • Begin by squatting. As you do this, keep your feet close to each other, with your heels on the floor or supported on the ground.
  • Spread out your thighs, placing them slightly wider than your torso.
  • Exhale and lean forward such that your torso fits snugly in between your thighs.
  • Bring your palms in the Anjali Mudra (prayer position), and press your elbows against the inner thighs. Doing this will help you extend the front part of your torso.
  • Press the inner thighs against the side of the torso. Then, stretch your arms out, and swing them across such that your shins fit into the armpits. Hold your ankles.
  • Hold the pose for a few seconds. Inhale and release.



  • Do not practice this pose if you have a recent or chronic low back or knee injury. Always work within your own range of limits and abilities.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana. 

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