This week’s pose of the week is a deep squat…you guessed it yogi squat, Malasana, Garland Pose! Squatting comes naturally for most when we are children but many of us have gotten out of the habit. This shape is a great way to find space the body once had naturally.


Stretches the groin, lower back and hips. Stimulates the metabolism and digestive track.

How to:

  1. Start in a standing position, tadasana, mountain pose and take your feet slightly wider than your hips.
  2. Turn your feet out slightly and press through all 4 corners of the foot.
  3. Bend your knees and gently lean your torso forward to lower your bum towards the floor.
  4. Bring your palms together into anjali mudra, prayers position (check out our how to blog post) with the upper arms inside your knees.
  5. Bring your thumbs inline with the breast bone so forearms are parallel to the mat and elbows gently press the knees apart from one another.
  6. Hold and breathe for 3-5 breaths.
  7. To release straighten the knees, turn the toes forward and hinge at the hips into uttanasana, forward fold.

Modify it:

Place a block or two beneath the sitting bones to support the weight of the pelvis. If balance is a challenge try it with a wall behind you or facing a chair so you can reach out for support.