Garland Pose Hands on Hips
Malasana
About This Pose
Garland Pose with Hands on Hips is a modified variation of Malasana that emphasizes hip opening while maintaining stability through the hands-on-hips position. This accessible squat variation allows practitioners to focus on proper alignment and gradual deepening of the pose. The hand placement on hips helps maintain awareness of pelvic position and encourages an upright torso. This variation is excellent for building the foundation needed for deeper squat practices.
Step-by-Step Instructions
- 1
Stand with feet wider than hip-width apart
- 2
Turn toes outward slightly
- 3
Place hands firmly on hips for stability
- 4
Slowly bend knees and lower into squat
- 5
Keep chest lifted and spine long
- 6
Press knees open while grounding through feet
Alignment Cues
- Pelvis neutral
- Chest open
- Weight grounded
Benefits
- Opens hips gradually and safely
- Builds awareness of pelvic alignment
- Strengthens legs and ankles
- Improves posture in squatting
- Prepares body for deeper variations
- Enhances lower body stability
Modifications
- Use block under heels
Variations
- Hands-on-hips squat
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Support heels if needed
Avoid this pose if you have:
- Knee or ankle injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
