Ask a Yoga Teacher: Malasana/Garland pose, aka Yogi Squat

This might be one of the most beneficial poses in the yoga practice, especially for anyone who sits at a desk for a living. Sitting for long periods leaves you feeling stiff, especially in the neck, hips, and lower back.

When you practice squatting regularly it improves lower back and hip pain, digestion and constipation, and blood flow to the lower body and pelvis. It strengthens the glutes and legs; stretches the hips, lower back, calves, and ankles; and is a grounding pose that calms the mind. When I feel cranky or stiff in my lower back, a few breaths in this pose makes a huge difference.

Because of the deep knee and hip flexion required, however, you may need to modify your Malasana. There are many ways to modify which I will go over in a bit. If you have bionic body parts or deep flexion causes you pain, start with the modified versions of this pose. What matters most (as always) is to practice with the body that you have.

How to practice Malasana

Start with your feet slightly wider than shoulder distance apart. Rotate your knees and toes out to each side, about 45 degrees (give or take). Bend your knees deeply and sink your hips toward your heels. Lengthen the spine upward, lifting your chest. Bring your hands together in front of your heart in Anjali Mudra, while pressing your elbows into your knees or inner thighs.

Actively press your thighs outward, engaging your glutes. This will keep you from hanging into your knees. Feel your weight toward the outsides of your feet as you lift through the arches. Press the elbows into the knees while also pressing the thighs open with the glutes. This is an active pose.

If you have trouble getting your heels onto the floor, you can either separate your feet a little wider, or roll up a towel or blanket and place it under your heels. You can also do the modification with blocks.

Stay and breathe for 5-8 breaths. As a counter pose, I like to lift my hips to the ceiling and fold forward in a standing forward bend, keeping the legs rotated outward. Swaying side to side in that position also feels good.

Modifications

In a chair

If you have bionic body parts, or getting on the floor is challenging for you, you can do this pose in a chair.

Sit toward the front edge of a sturdy chair. Place your feet on the floor with your knees and toes pointing out to the sides about 45 degrees (give or take). Tip your pelvis forward and place your elbows in the inner aspect of your knees or thighs. If you can’t reach, you can place your hands on your inner thighs.

In this variation, what’s most important is to tip the pelvis forward and separate the knees apart. You’ll feel the stretch in the hips and inner thighs. Keep the spine straight to isolate the hip opening. Then actively engage the glutes as you press the knees open. Stay 5-8 breaths. Afterward, if you like, let the torso fold forward between the legs, stretching the back. Make sure the chair is stable on the floor and won’t slide backward.

Using blocks

If you find that you want to take some of the pressure off your knees but you have most of the range of motion you need for this pose, use blocks.

Sit on a block or a mountain of blocks, depending on the support that your body needs. Bring your feet forward of your hips so that you can comfortably have your feet on the floor. Aim your feet and knees outward about 45 degrees (give or take). Keep the spine straight as you lengthen upward through the chest and top of the head. Press your elbows into your inner knees or thighs.

Actively engage the glutes to press the thighs open. Feel the arches of your feet lifting. Stay for 5-8 breaths, then take the forward bend, lifting your hips and folding forward over your outwardly turned legs.

The Squat Song

I remember this video going around the yoga community many years ago, and I felt it was appropriate to share with this post. I’m not a fan of them bouncing around in Malasana, but they’re having fun. “Get your core to the floor!”

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