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Garland Pose

Step by step instructions, muscle activation and variants for the Garland Pose.

EasyGlutesQuadriceps

About this exercise

The prayer squat yoga pose (Malasana) is a deep squat hold with the palms pressed together at chest height, using the elbows to gently push the knees outward to open the hips. It stretches the groin, inner thighs, hip flexors, and lower back while building ankle mobility and improving squat depth over time.

How to Perform

  • Stand with your feet slightly wider than hip-width and toes turned outward about 45 degrees
  • Squat down as deeply as possible, keeping your heels on the floor
  • Bring your palms together in front of your chest in a prayer position
  • Press your elbows gently against the inside of your knees to encourage them to open outward
  • Lengthen your spine and lift your chest, avoiding rounding the upper back
  • Hold the position, breathing deeply and relaxing further into the stretch with each exhale

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsLower backInner thighs

About the Garland Pose

The Garland Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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