Malasana (Garland Pose) – Posture, Benefits and Contraindications

November 21, 2017

Malasana is also known as Garland or Yogi Squat. It is easily and naturally  practised by children. However, adults who have desk jobs might find it very uncomfortable or painful.

In India and Indonesia, this posture is very common among most people. They sit in this posture naturally while waiting for the train, preparing food or cleaning the house.

It stretches the thighs and groin while strengthening the lower back.

Make sure, that your last meal was 3-4 hour ago before practising this posture. Garland Pose is best practised in the early morning or evening.

Today we share with you a step by step tutorial on how to master Malasana:

Step 1:

Stand on your mat with your feet hip wide apart. Keep your heels on the mat and bring your buttocks down by bending your knees. Try to keep your spine straight and the heels on the ground.

Step 2:

Spread out your thighs. Place them wider than your torso. Your toes should point slightly outwards.

Step 3:

Press your elbows against your inner thighs just before the knee and bring your hands into Pranam Mudra (Namaste).

Step 4:

Straighten your spine and slightly lean forward.

Hold the posture for 60 seconds and then release.

To prepare for this posture you can practise:

  • Baddha Konasana
  • Upavishta Konasana


  • Increases flexibility in your ankles and knees
  • Activates the digestive system
  • Stretches the lower back, sacrum, groin and hips
  • Softens the back
  • Releases stress
  • Increases the mobility oft he hips


If you have any injury in your lower back or knees, you should avoid this posture.


Do you have any questions about Malasana?

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