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Garland Pose Malasana

Garland Pose Malasana

Note: This is just a visual reference — it may vary depending on your setup.

Stretching Lower body
Lower Body
Muscle Activation
Hips · Thighs
80%
Calves
20%
Equipment
None
Setup / Starting Position
  • Start in a standing position with your feet slightly wider than hip-width apart.
  • Turn your toes out at a 45-degree angle.
  • Bend your knees and lower your hips towards the ground.
  • Bring your palms together at your heart center.
Exercise Position
  • Press your elbows into your inner thighs to open your hips.
  • Lengthen your spine and lift your chest.
  • Keep your weight back in your heels.
Form & Performance
  • Hold the pose for 30-60 seconds, breathing deeply and evenly.
  • Focus on opening your hips and lengthening your spine.