Garland Pose with Prayer Hands
Malasana
About This Pose
Garland Pose with Prayer Hands (Malasana) is a deep squat that opens the hips while cultivating inner focus through the prayer hand position. This grounding posture strengthens the lower body, improves ankle mobility, and creates space in the pelvis. The prayer hands at heart center encourage mindfulness and help maintain an upright spine. Regular practice enhances flexibility in the hips, groins, and ankles while building strength in the core and back muscles.
Step-by-Step Instructions
- 1
Stand with feet slightly wider than hip-width apart
- 2
Turn toes out at a 45-degree angle
- 3
Bend knees and lower hips into a deep squat
- 4
Bring palms together at heart center in prayer position
- 5
Press elbows gently against inner knees
- 6
Lengthen spine and lift chest while grounding through heels
Alignment Cues
- Keep chest lifted
- Press elbows into knees
- Weight evenly distributed
Benefits
- Opens hips and groins deeply
- Strengthens ankles and feet
- Improves balance and stability
- Tones the core muscles
- Encourages mindful breathing
- Supports digestive health
Modifications
- Use a block under heels
- Reduce depth
Variations
- Prayer squat variation
Cautions & Contraindications
Cautions
- Keep heels supported if lifted
- Avoid forcing the squat
Avoid this pose if you have:
- Knee injuries
- Severe ankle pain
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
