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Yoga·Hips

Garland Pose (Malasana)

HipsGroinAnklesGlutes
Garland Pose (Malasana)Garland Pose (Malasana)Garland Pose (Malasana)
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At a glance

Equipment
Yoga mat
Suggested hold
Hold 5–10 breaths

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Common mistakes

  • You let the weight roll onto the toes and inner edges of the feet as the heels fight to stay down.

  • You slump the chest onto the knees, turning a hip opener into a rounded crouch.

  • You shove the knees apart with the elbows instead of using light, steady counterpressure.

What to focus on

  • Ground through the whole foot, especially the heels — that is what lets the hips truly release.

  • Use the elbow-to-knee press to grow the spine taller, not just wider.

  • Sit on a block if the bottom of the squat pinches; height buys you an honest upright chest.

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Related yoga moves

Happy Baby (Ananda Balasana)

Happy Baby (Ananda Balasana)

Lizard Pose (Utthan Pristhasana)

Lizard Pose (Utthan Pristhasana)

Low Lunge (Anjaneyasana — knee down)

Low Lunge (Anjaneyasana — knee down)

Boat Pose (Navasana)

Boat Pose (Navasana)

Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Sources & further reading

  1. 1.Deep-squat depth depends on hip, knee, and especially ankle-dorsiflexion range of motion more than on strength — J. Physical Therapy Science (2020)