Garland Pose

Malasana

Squat with feet wider than hip width. Bring your palms together at your chest and rest your elbows lightly inside the knees. Place support under your heels if they lift.

mala (garland) → Garland Pose, a deep squat.

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Movement guidance

Preparation
Stand with feet wider than hip width and toes slightly turned out.
Entry and alignment
Use your hands for support as you bend your knees toward your toes. Support lifted heels and keep your chest upright.
Hold and breathe
Align your feet and knees without using your elbows to force the knees apart. Keep breathing comfortably without holding your breath.
Exit and next movement
Support your hands on the floor or a chair. Lift your pelvis and extend your knees as available, or lower your hips to sit.