Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing yoga for life.

Garland Pose: Step-by-Step Instructions

The Garland Pose (Malasana) is excellent for relieving back pain while stretching the ankles and groins.

Step by Step Pose Information Benefits


(Pronounced as "MAH-LAHS-anna")

Mala is a Sanskrit word that means "garland." Here, your arms form a garland around your knees. In Hindu culture, to garland a person is to show them honor and respect.

How to do Garland Pose

Step One

Squat on your yoga mat while keeping your feet together. Press the soles of your feet completely down into the mat without letting the heels come up. If your heels will not stay down, then place a folded yoga blanket under your heels for support. Raise your buttocks up off the floor. As your feet stay together, spread your knees apart wider than your torso and lean slightly forward.

Step Two

As you exhale, bend forward from the waist and place your palms on the mat in front of you. Lean forward enough so that the fronts of your knees rest against the backs of your armpits.

Step Three

Now stretch your arms around your legs so that you can clasp your hands or fingers together behind your back. If you cannot reach far enough to grab your fingers, then take a yoga belt and grab onto it with both hands behind your back. Gradually, you can pull your fingers closer together while pulling the yoga belt between your hands.

Step Four

Stretch your head, neck and chest forward and up as you gaze at the ceiling. Then exhale and let your forehead rest on the mat in front of you. If you want to go deeper in the pose, you can bring your hands down to grab the backs of your ankles as you pull your forehead closer to your toes on the mat.

Step Five

Stay in this posture for 30 seconds or up to a minute according to your capacity. Inhale to come out of the posture. Follow these steps in reverse to come out of the pose gently and lie back on the floor.

Beginner's Tip:

If you cannot comfortably squat on the floor, then sit in a chair instead with your feet on the floor. Scoot your sitting bones to the front of the chair's seat. Your knees should be right above your ankles. Spread your feet about 2 feet apart. Now bend forward from your waist and lean your torso as far forward as you can between your thighs.

Garland Pose Information

Sanskrit Name:


Pose Level:

Level 1

Contraindications and Cautions:

Recent lower back or knee injuries

Garland Pose Benefits

  • Stretches the groins and relieves lower backaches
  • Tones the abdomen

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Triangle Pose

9 styles | 152 poses

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Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
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Low Lunge Pose
Monkey Pose
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Sage Koundinya I Pose
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