How to Do Malasana Pose | Garland Pose

We absolutely love Malasana! It’s one of those poses that feels like a deep exhale for the entire body. Often called the Yogi Squat, it’s a soulful way to open the hips, release the lower back, and find a real sense of grounding when life feels a little bit hectic.

Whether you’re a seasoned yogi or just starting out, this pose meets you exactly where you are. It’s not about how low your hips go or if your heels touch the floor; it’s about the feeling of opening and the steady rhythm of your breath. It’s a beautiful way to reconnect with your body and the earth beneath you.

In this guide, we’ll walk through how to feel into your Malasana, with plenty of options to make it feel just right for your unique body.

How To Do Malasana (Garland Pose (or Yogi Squat))

Find your grounding
Start standing at the top of your mat with your feet about hip-width apart. Take a big breath in and feel the ground beneath your feet, letting your shoulders soften away from your ears.

Lower into your squat
Slowly bend your knees and lower your hips down toward the earth. You can keep your feet parallel or turn your toes out slightly—whatever feels most natural for your knees and ankles. If your heels lift, no worries at all! You can slide a rolled-up blanket under them for extra support.

Open through the hips
Bring your palms together at your heart and gently press your elbows against the inside of your knees. This helps to gently encourage the hips to open. If you’re practising this as a Yin Yoga shape, you might choose to stay here for 3-5 minutes, perhaps even sitting your sit-bones on a block to make it feel more restorative.

Lengthen your spine
As you press your palms together, lift your chest and feel your spine grow long. Imagine the crown of your head reaching toward the sky while your tailbone reaches for the mat, creating a lovely sense of space in your upper body.

Breathe and soften
Close your eyes if that feels good and take a few deep, nourishing breaths. Let go of any need to ‘achieve’ the pose and simply feel into the sensations. Allow the earth to support you as you surrender into the present moment.

The Benefits of Malasana (and Yoga in General)

Malasana is such a powerhouse for the lower body. It offers a deep, delicious stretch for your hips, groin, and lower back, helping to release any physical tension you might be carrying from a long day of sitting or moving. It’s also a wonderful way to support your digestive system and strengthen your pelvic floor, creating a sense of internal support and vitality.

Beyond the physical, this pose is incredibly grounding for the nervous system. By lowering your centre of gravity and connecting firmly with the earth, you’re sending a signal to your body that it’s safe to relax. It’s a beautiful pose for those moments when you feel a bit scattered and need to come back to yourself.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a safe space to land, grounding your energy, and remembering that you are always supported, exactly as you are.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
• How to Do Baddha Konasana Pose | Bound Angle Pose
• How to Do Eka Pada Rajakapotasana Pose | King Pigeon

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla