Garland Poseमालासन
Mālāsana — a beginner seated pose that works the hip adductors, glutes, calves.
45–90SECONDS HELD
One line on the timetable. Garland Pose is held 45–90 seconds, with the breath moving throughout — and it takes its place inside 2 of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Garland Pose
Read all of it before starting, and read the cautions further down before starting at all.
Stand with the feet a little wider than hips and the toes turned slightly out.
Bend the knees and lower the hips towards the floor, keeping the heels down if they will stay.
If the heels lift, sit on a folded blanket or a block until they can rest.
Bring the hands to the chest and press the elbows lightly against the inner knees.
Lengthen the spine upward, hold, then come up or sit back.
Hold: 45–90 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Garland Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Takes the hips, knees and ankles through a deep flexed range at once.
- Stretches the inner thighs when the elbows press the knees wide.
- Loads the ankles into dorsiflexion, a range most footwear quietly takes away.
Garland Pose is one of 29 seated poses in this library and one of 88 poses rated beginner. Poses taken on the floor, where the pelvis is the base and the spine works above it.
Who should skip Garland Pose, or change it
- Knee injury or recent meniscus surgery — do not force the depth.
- Ankle injury.
- Late pregnancy: widen the feet and support the seat; a deep squat is not right for everyone at term.
- Hip replacement, where deep flexion is often restricted.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Garland Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeRounding the back hard to get lower.
FixSit on a block and lengthen the spine; height first, depth later.
MistakeHeels lifting so the ankles roll in.
FixSupport the heels on a rolled mat until the range arrives.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Garland Pose sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Garland Pose?
Stand with the feet a little wider than hips and the toes turned slightly out. Bend the knees and lower the hips towards the floor, keeping the heels down if they will stay. If the heels lift, sit on a folded blanket or a block until they can rest. Bring the hands to the chest and press the elbows lightly against the inner knees. Lengthen the spine upward, hold, then come up or sit back. Hold for 45–90 seconds.
What does Garland Pose work?
Primarily the hip adductors, glutes, calves, with the quadriceps, spinal erectors, ankles assisting or lengthening. In mechanical terms: takes the hips, knees and ankles through a deep flexed range at once.
Who should not do Garland Pose?
Knee injury or recent meniscus surgery — do not force the depth. Ankle injury. Late pregnancy: widen the feet and support the seat; a deep squat is not right for everyone at term. Hip replacement, where deep flexion is often restricted. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Garland Pose suitable for beginners?
Yes. Garland Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Garland Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Garland Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Garland Pose
గోడపై ఉన్న మిగతా కూర్చుని చేసే భంగిమలు
మరిన్ని కూర్చుని చేసే భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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