Malasana – Garland Posture

By Prana Yoga | In All Yoga Postures, Hamstring Stretches, Hip Openers, Standing Postures | on June 16, 2014

Other names for this posture include; deep squat, namaskar asana



  1. Start in Samasthiti (equal standing posture), with your feet slightly wider than hip distance apart. Twist the toes slightly outwards.
  2. Exhale, bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor. If it is not possible to do this keeping your feet flat on the ground place a folded blanket under your heels.
  3. Inhale, bring your palms together in the center of your chest, and place your elbows one at a time, infront of your knees.
  4. Exhale, deepen the stretch by opening your shoulders and pressing against the knees.
  5. Avoid rounding the back, push the chest forward.
  6. To exit out of the pose, either sit back onto your buttocks and extend the legs in front of your, or stand back up and return to Samasthiti (equal standing posture).


  1. It strengthens, the legs, ankles, knees, thighs and spine
  2. Stretches the groin, and torso
  3. Improves digestion and relieves constipation
  4. Recommended for pregnant women, to help prepare for normal labour.
  5. Loosens the hip joints.


  1. Knee injuries

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