Garland Pose, also called Malasana and often called prayer squat in Erin's classes, is a deep squat with the hands at the heart. It opens the hips and stretches the ankles and low back.
How to do Garland Pose (Yoga Squat)
- Take your feet a little wider than your hips with your toes turned out.
- Sink your hips down into a squat.
- Bring your hands to your heart.
- Press your elbows into your knees and your knees gently into your elbows.
- Lift your chest and lengthen your spine.
Common mistakes
- Collapsing the chest toward the floor.
- Forcing the heels down when they want to lift.
Make it easier
- Sit on a block placed under your hips.
- Roll a blanket under your heels if they lift.
Practice Garland Pose (Yoga Squat) in a free class
92 of Erin's classes include Garland Pose (Yoga Squat). These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
35 Min Complete Vinyasa Flow Yoga Class
Lower Back & Hip Stretch & Strengthen Yoga Class
30 Minute Slow Flow Yoga Class
30 Minute Power Vinyasa Yoga Class
Constant Flow Yoga Class - 30 Minutes
Strength & Stretch for Hips & Butt Yoga Class
Morning Boost Yoga Class
Active Flow & Core Strength Yoga Class
45 Minute Deep Stretch Yoga ClassGarland Pose (Yoga Squat): common questions
How do you do Garland Pose (Yoga Squat)?
Take your feet a little wider than your hips with your toes turned out. Sink your hips down into a squat. Bring your hands to your heart. Press your elbows into your knees and your knees gently into your elbows.
Is there an easier version of Garland Pose (Yoga Squat)?
Yes. Sit on a block placed under your hips. Roll a blanket under your heels if they lift.
What are the most common Garland Pose (Yoga Squat) mistakes?
Collapsing the chest toward the floor. Forcing the heels down when they want to lift.
Where can I practice Garland Pose (Yoga Squat) in a free class?
92 free Five Parks Yoga classes include Garland Pose (Yoga Squat). The most practiced is 45 Minute Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
Get new classes from Erin
Free classes, retreat dates and the occasional note. Unsubscribe any time.