Gaze ahead, chin levelElbows press the kneesKnees openHeels down if you canChest lifted, shoulders softTailbone heavyToes turned outGarland Pose (Yogi Squat)
Mālāsana
Read what the gnome says
Garland Pose! Squat with the feet wider than the hips, toes turned out. Press the elbows into the inner knees, palms together at the heart, and lengthen the spine. Heels on a blanket if needed. Breathe, ground down, garland-wearing gnome.
Works on Adductors · Quadriceps · Glutes
How to do it
- Stand with the feet a little wider than the hips, toes turned out.
- Bend the knees and lower the hips into a deep squat, palms together at the heart.
- Press the elbows gently against the knees, lift the chest and hold; pad the heels if they lift.
Common mistakes
- Don’t let the knees collapse inward.
- Don’t round the back.
- Don’t force the heels down: pad them.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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