Back to Library
Basic SittingBeginner

Garland Pose I

Malasana I

Garland Pose I folds the body into a deep bound squat, lengthening the spine while hugging the torso around the shins for grounded focus.

No image available

How to Perform

  1. 1

    Squat with feet together or hip-width, heels rooted, and weight evenly across the soles.

  2. 2

    Slide the torso forward between the thighs as knees widen, maintaining length in the spine.

  3. 3

    Thread both arms inside the legs, wrap them around the shins, and clasp hands behind the sacrum or hold opposite wrists.

  4. 4

    Lift the chest forward and up while broadening across the collarbones, keeping the head in line with the spine.

  5. 5

    Breathe steadily for 5 slow cycles, then release the bind and sit back onto the mat.

Benefits

  • Opens hips and ankles while decompressing the lower back.
  • Stimulates digestive organs through the abdominal compression.
  • Cultivates balance and focus by grounding the nervous system.

Alignment Cues

  • Feet stay rooted with knees tracking over toes
  • Spine lengthens from tail to crown even in the fold
  • Shoulders soften away from ears despite the bind
  • Breath remains smooth and grounded

Common Mistakes

  • • Lifting heels excessively
  • • Rounding lower back
  • • Collapsing chest
  • • Knees collapsing inward

Contraindications

  • • Acute meniscus or ankle injuries
  • • Pregnancy after first trimester without props

Recommended Props

BlanketStrapBlock