Yoga pose

Malasana

Garland Pose

Garland Pose is a deep squat with the feet on the floor or slightly lifted on support. It works into the hips, ankles and groins while asking the spine to stay long rather than collapsed.

Beginnerhip-openerstandingankleshipskneeslower-backspineNeutral

Typical hold: 20 to 45 seconds

Timing: Stay for 3 to 5 slow breaths · Pulse in and out of the squat with 1 breath per movement for 4 to 6 rounds

Build a routine with this pose

Garland Pose can be very comfortable for some bodies and quite demanding for others. Much of that depends on ankle bend, hip shape and how easily you can lower toward the floor. The pose is not about dropping as low as possible. It is more useful when you can keep your feet grounded in a way that suits you, let the knees track in the same direction as the toes, and give the chest a little space to lift.

How to do Garland Pose

Start in Mountain Pose with your feet a little wider than hip-width if that feels easier for your hips.
Turn the toes out slightly, then bend the knees and lower into a squat as far as is comfortable.
If your heels lift strongly, place a folded blanket or rolled mat under them so you do not have to force the ankles.
Bring the elbows to the inside of the knees and place the palms together at the chest, or keep the hands on the floor in front of you for support.
Press the upper arms gently into the inner legs and the legs back into the arms so the chest can broaden without hardening the shoulders.
Lengthen up through the crown of the head and allow the tail to drop down, keeping the belly soft enough to breathe.
Stay for 3 to 5 breaths, or a little longer if you can keep the face and jaw relaxed.
To come out, place the hands down if needed and slowly lift the hips back up to standing.

Yogita's tip

If you keep tipping backward, widen the feet a little and turn the toes out just enough that the knees can move forward and apart without collapsing inward. That small change often makes the squat feel much more natural.

Benefits

Opens the hips and groins in a weight-bearing position.
Gives the ankles a clear bend, which can be useful for squatting and floor transitions.
Encourages a more upright spine in a low squat rather than folding heavily forward.
Builds awareness of how the feet, knees and pelvis organise together.

Common mistakes

Forcing the hips lower after the heels have lifted and balance is already lost.
Letting the knees collapse inward instead of tracking roughly with the toes.
Rounding the whole back and hanging in the squat rather than creating a little lift through the chest.
Holding the breath while trying to push the elbows hard into the legs.

Make it work for you

Heels on support

Place a folded blanket, wedge or rolled mat under the heels. This reduces the ankle demand and often lets the spine stay more upright.

Hands-down version

Keep the fingertips or palms on the floor in front of you instead of bringing the hands to prayer. Use this if balance feels uncertain or the hips are still quite high.

Sit on a block

Place a yoga block or low support under the sitting bones and rest some weight on it. This makes the pose steadier and reduces the load in the knees and ankles.

Alternatives

Chair-supported squat

Hold the back of a sturdy chair and bend the knees into a partial squat with the feet turned out as needed. Keep the heels down and come only part way.

Use this if getting close to the floor is difficult or getting back up is the main challenge.

Bound Angle Pose

Sit with the soles of the feet together and the knees opening out to the sides. Stay upright on a folded blanket if the lower back rounds.

Use this if you want a similar hip-opening shape without loading the knees and ankles in a deep squat.

Constructive Rest

Lie on your back with knees bent and feet on the floor, a little wider than hips if comfortable. Let the legs settle and breathe into the belly.

Use this if squatting aggravates the knees or if you need a quieter option.

Common variations

Prayer Garland Pose

The classic version with palms together at the chest and elbows inside the knees.

Supported Garland Pose

A block under the seat or support under the heels to make the shape more accessible.

Forward-Leaning Garland Pose

The hands stay on the floor while the hips lower into the squat. This gives extra balance support.

Safety and contraindications

When to avoid or get individual guidance

Recent or current knee irritation that worsens with deep bending.
Ankle pain that increases when the heels lower or the knees move forward.
Difficulty balancing in a deep squat without support.

This pose places meaningful bend into the knees and ankles, so lower gradually and stop before the squat becomes sharp or pinching.
Support the heels or sit on a block if you cannot keep balance without strain.
If the lower back rounds heavily, keep the hands on the floor or choose a higher version.

If deep squatting brings sharp knee pain, catching in the hip, or you cannot bear weight through the feet without pain, pause and get individual advice before practising this pose more deeply.

Accessibility and limited mobility

If ankle mobility is limited, lifting the heels on a folded blanket can change the pose more than forcing the squat deeper.
For older adults or anyone who finds floor transitions difficult, practise a chair-supported partial squat instead of coming into a full low squat.
If the hips do not lower comfortably, sitting on a block is often more useful than trying to hover.

Easier options

Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.

Try before this pose

These poses can help prepare the movement pattern or body position used here.

Try next

When this pose feels steady and controlled, these related poses may provide a logical next step.

Counterposes

These poses can provide a contrasting movement or a quieter transition after this pose.

Related poses

Frequently asked questions

What if my heels lift when I squat down?

That is very common. Place a folded blanket or rolled mat under the heels. For many people, the main limit here is ankle bend, not effort. A little lift under the heels often makes the pose steadier and kinder on the knees.

Do I need to bring my palms together at my chest?

No. Prayer hands are only one version. If the squat feels unstable or your chest drops, keep the fingertips or palms on the floor in front of you. That support can help you find the shape without gripping.

Why do I feel this more in my ankles than in my hips?

Garland Pose asks for quite a bit of ankle flexion. If the ankles are the tightest part for you, they may speak up first. Try widening the feet slightly and placing support under the heels so the hips have more room to join in.

Should my feet be close together or wider apart?

There is no single correct width for every body. Many people feel better with the feet a little wider than hip-width and the toes turned out slightly. Choose a stance where the knees can move in the same direction as the toes and you can still breathe easily.

Is it normal to tip backward in this pose?

Yes, especially if your ankles are tight or the feet are too narrow for your shape. Try taking the feet a little wider, turning the toes out a bit more, or placing something under the heels. You can also hold a chair or keep your hands on the floor.

Reviewed for yoga instruction

Yogita

Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice

Last reviewed: 2026-08-08