Poses by Type

Garland Pose

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

How to say Malasana in Sanskrit

Garland Pose: Step-by-Step Instructions

Garland Pose
Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger Mugger
  1. Begin in Tadasana (Mountain Pose) with your big toes touching and a very small amount of space between your heels. 
  2. Spin your inner thighs back while gently releasing the flesh of your buttocks toward your heels. 
  3. Extend your sternum away from your navel and broaden across your collarbones. 
  4. Inhale, and come into Utkatasana (Chair Pose), energetically reaching your fingertips to the ceiling to lengthen your torso while bending your knees and descending your tailbone. 
  5. Press your shins back to bring more weight into your heels. 
  6. Inhale; use your arms to find any amount more length along your side body. 
  7. Exhale; separate your knees while bending deeper and pulling your palms down in front of your heart. 
  8. Lower your buttocks toward your heels, allowing your pelvis to gently spill backward and directing your tailbone toward the floor. 
  9. Simultaneously extend your sternum forward and up and broaden across your collarbones, just as in Tadasana. 
  10. Tilt your torso forward and nestle the sides of your body between your inner thighs, gently pinning your knees in to hug your outer shoulders. Press your palms together in Anjali Mudra (Salutation Seal) to emphasize the openness of your chest and the lift of your heart.
  11. Hold for 10–12 breaths, then place your palms down in front of your feet and press into Uttanasana (Standing Forward Bend).


Try BalanceFrom GoYoga All-Purpose Yoga Mat with Carrying Strap

Garland Pose Cues

Contraindications and Cautions of Garland Pose

Low back or knee injuries

Try Gaiam Essentials Yoga Blocks

Benefits of Garland Pose

Try Ajna Yoga Bolster Pillow for Meditation and Support

Modifications of Garland Pose

1. Sitting on a Block

2. Blanket

Try SHANDALI GoSweat Non-Slip Hot Yoga Towel

Preparatory Poses

Follow-up Poses

Try Manduka Organic Yoga Mat Cleaner

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