Malasana: How to Do the Yogi Squat Comfortably

Yoga poses 4 illustrations Updated 2 Nov 2026

Malasana is a deep squat with the feet a little wider than the hips, the heels down if possible, the knees open and the palms joined at the chest with the elbows pressing the inner knees. Mala means garland, and in English it is called garland pose or yogi squat. Squatting like this was part of daily life in India for generations, and many people who sit on chairs all day have lost the ease of it.

This page explains the steps, how to support lifted heels, alignment for the knees and back, the benefits for hips, ankles and digestion, and who should adapt it.

Sanskrit: Malasana (mala: garland)
English: Garland pose, yogi squat
Level: Beginner
Hold: 5 to 10 breaths, building to 1 minute
Props: Rolled blanket under heels, block under seat
Adapt if: Knee pain, ankle stiffness

How to do malasana step by step

Stand with feet a little wider than hip width, toes turned out slightly.
Bend the knees and lower the hips toward the floor.
Let the heels stay down, or support them with a rolled blanket.
Join the hands in prayer at heart level.
Press the elbows gently into the inner knees and the knees back into the elbows.
Lengthen the spine and keep the chest lifted.
Breathe for 5 to 10 breaths, then place the hands down and rise slowly.

Malasana (garland) in pictures

Malasana garland pose in a deep squat with palms joined and elbows pressing the knees — Level
Beginner
Hold
5 to 10 breaths
Works on
Hips, ankles
The classic yogi squat: heels down, knees wide, palms together and elbows gently pressing the knees open.
**Teacher's cue:** Lengthen the spine upward as the hips sink downward.

Yogi squat with a rolled blanket under the lifted heels for support — Level
All levels
Hold
5 to 10 breaths
Works on
Ankle support
If the heels lift, slide a rolled blanket under them. The squat then becomes stable and comfortable.
**Teacher's cue:** Press the heels down into the blanket.

Supported malasana sitting on a yoga block for knee comfort — Level
All levels
Hold
1 to 2 minutes
Works on
Hips, rest
Sitting on a block takes weight off the knees and lets you stay longer.
**Teacher's cue:** Let the block carry your weight; relax the legs.

Malasana variation folding forward with arms reaching around the shins — Level
Intermediate
Hold
5 breaths
Works on
Back, hips
A deeper variation folds the chest forward between the knees with the arms wrapping back around the shins.
**Teacher's cue:** Fold just to the point where the heels still hold the floor.

Malasana yoga names

Malasana yoga and malasana yoga pose are the common labels; malasana yoga squat pose and garland pose yoga are used in English classes. Squatting with the heels down is also called the Asian squat or deep squat.

Alignment for knees and back

Knees point in the same direction as the toes; never let them collapse inward.
Weight spreads over the whole foot, not just the toes.
The spine stays long; a rounded back means the hips need more height.
If the knees ache, raise the seat on a block.

Building up to a comfortable squat

If a deep squat feels impossible, practise in stages. Week one: squat holding the edge of a sturdy table or door frame for support. Week two: add a blanket roll beneath the heels. Week three: add a block under the seat and hold for longer. Many people who could not squat at all find it comfortable within a month of daily practice. A minute in the squat while brushing teeth or waiting for the kettle is an easy way to fit it into daily life.

Benefits of malasana

Opens the hips and groin.
Stretches the ankles, calves and lower back.
Builds comfort with squatting, useful for daily life and for older age.
Many people find it helps constipation, since it mirrors the natural toilet posture.
Often included in pregnancy yoga in a supported form, with a doctor's approval.

Who should adapt it

With knee injuries or knee pain, sit on a block or skip the deep squat. With ankle stiffness, use heel support. In late pregnancy, squat only with support and your doctor's agreement, and avoid it if there is any risk of early labour. Rise slowly if you feel lightheaded. Pair it with butterfly and pigeon for a hip opening session.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.