Garland Pose (Malasana) is a foundational yoga posture that deeply opens the hips, stretches the lower body, and promotes digestive health. This squatting position is particularly beneficial for counteracting the effects of prolonged sitting, improving pelvic floor strength, and enhancing flexibility in the ankles, groins, and lower back. The pose is accessible to beginners with proper modifications and is often recommended for pregnant women due to its ability to prepare the body for labor. Proper technique emphasizes alignment, controlled breathing, and gradual progression to avoid strain.

Key findings from the sources include:

• Garland Pose requires external hip rotation with feet flat on the ground and knees aligned with toes ^[3]
• Common mistakes include rolling backward, lifting heels, or misaligning knees, which can be corrected with props like blocks or blankets ^[3][9]
• The pose strengthens the pelvic floor more effectively than Kegel exercises and aids in digestion by stimulating apana energy ^[4][6]
• Preparatory poses like Happy Baby or Wide-Legged Child’s Pose can improve comfort in Malasana ^[3][7]

Proper Technique for Garland Pose (Malasana)

Step-by-Step Execution and Alignment

Garland Pose begins from a standing position, transitioning into a deep squat while maintaining spinal length and hip openness. The foundational alignment principles ensure safety and maximize the pose’s benefits, particularly for the hips, ankles, and lower back. Sources consistently emphasize the importance of foot placement, knee alignment, and spinal neutrality to avoid common injuries.

To enter the pose correctly:

• Start in Mountain Pose (Tadasana) with feet slightly wider than hip-width apart. Turn toes outward at a 45-degree angle to facilitate external hip rotation ^[6][8].
• Bend the knees and lower the hips toward the ground, keeping the heels rooted. If heels lift, use a folded blanket or block under them for support ^[3][9].
• Press the elbows against the inner knees to gently open the hips wider, bringing the palms together at the heart center (Anjali Mudra) ^[1][6].
• Lengthen the spine by lifting the crown of the head toward the ceiling, avoiding a rounded back. Engage the core to support the lower back ^[2][9].
• Hold for 30 seconds to 1 minute, breathing deeply into the hips and lower belly. Release by pressing through the feet to stand ^[8].

Critical alignment cues to prevent strain:

• Knees must track over the toes—never let them collapse inward, which stresses the joints ^[3][9].
• Weight should distribute evenly between the heels and balls of the feet; avoid shifting onto the toes ^[9].
• Keep the chest lifted to maintain a neutral spine; a forward fold should come from the hips, not the waist ^[2].
• Use props if flexibility is limited: sit on a block or place a rolled towel under the heels ^[3][4].

Modifications and Common Mistakes

Garland Pose can be challenging for beginners due to tight hips, ankles, or hamstrings. Modifications make the pose accessible while preserving its benefits, and awareness of common errors helps prevent injury. Sources highlight specific adjustments for different body types and flexibility levels.

Recommended modifications:

• Heels lifted: Place a folded blanket or yoga block under the heels to maintain balance if they don’t reach the ground ^[3][9].
• Tight hips: Sit on a block or bolster to reduce the depth of the squat while still opening the hips ^[4].
• Knee discomfort: Widen the stance or place a cushion between the thighs to reduce pressure on the knees ^[7].
• Pregnant practitioners: Use a wall for support or perform the pose with feet wider apart to accommodate the belly ^[1].

Common mistakes and corrections:

• Rolling backward onto the sit bones: This collapses the spine and reduces hip engagement. Fix by leaning slightly forward and pressing the elbows into the knees ^[3].
• Lifting the heels: Indicates tight ankles or calves. Use props under the heels or practice calf stretches beforehand ^[9].
• Knees caving inward: Weakens the pose and strains the joints. Actively press the knees outward with the elbows ^[6].
• Holding the breath: Restricts the pose’s digestive benefits. Maintain steady inhales and exhales through the nose ^[1][2].

• Happy Baby (Ananda Balasana): Opens the inner thighs and hips ^[3].
• Wide-Legged Child’s Pose: Stretches the groin and inner thighs ^[7].
• Frog Pose: Deepens hip external rotation ^[3].
• Seated Forward Fold: Lengthens the hamstrings to support the squat ^[8].