Garland Pose
MalasanaA deep squat with the elbows pressing the knees wide. Requires ankle, knee and hip flexion together and is used as a working rest position in many traditions.
- 01Stand with the feet slightly wider than hip-width, toes turned out a little.
- 02Bend the knees and lower the hips toward the floor, keeping the heels down or on a rolled blanket.
- 03Bring the palms together at the chest and press the elbows against the inner knees.
- 04Press the knees back into the elbows and lift the sternum so the spine stays long.
- 05Hold eight to fifteen breaths, then sit down or stand up with control.
- 01Sit on a block if the heels will not reach the floor.
- 02Elbows and knees pressing into each other, both directions.
- 03Chest up — do not let it fold over the knees.
- 01Letting the heels lift so the weight tips onto the toes, which removes the ankle work and destabilises the squat.
- 02Rounding the whole spine and hanging in the position, which loads the lower back rather than the hips.
- 03Forcing the knees wider than the feet point, which puts a twisting force through the knee.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.