Encyclopedia of Hip Stretches: Malasana / Garland Pose / Yoga Squat

This pose stretches the hip adductors (inner thigh muscles). These muscles are primarily for balance and alignment. They pull the hip in toward the midline of the body. Strengthening and toning these muscles promotes balance and alignment and also prevents injuries.

To get into this pose, place your feet wider than shoulder width apart with your feet at a 45 degree angle out from the body. If you have your feet pointing straight infront of you, this will put too much stress on the knee. You want to have the knees in a comfortable position and be able to keep your entire foot on the floor. Lower into a deep squat position.

Next, bring your hands into a prayer position and place your elbows inside your knees. Keep your torso straight and use your elbows to push your knees outward.

Hold for 5 breaths, relax and repeat as needed.

Health Benefits:

  • Strengthen Hips, Back, Knees, and Ankles
  • Opens Hips and Groin
  • Aids in Digestion
  • Enhances Metabolism
  • Improves Balance
  • Tones Abdominals


  • Knee or Ankle Injuries
  • Ligament Tears
  • Avoid if you have Low Back Pain





Leave a Reply

Your email address will not be published.