Garland Pose (Yogi Squat) anatomy

Garland Pose (Yogi Squat) · Malasana · Tư thế ngồi xổm (Vòng hoa)

Garland Pose (Yogi Squat) mainly works tibialis anterior, erector spinae, pectoralis major; it stretches adductors, gluteus maximus, soleus, gastrocnemius; tibialis posterior, multifidus, transversus abdominis stabilize.

3D anatomy model of Garland Pose (Yogi Squat): working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Squat deeply with your feet on the floor and knees wide, elbows pressing into the inner knees and palms together at your chest. The adductors, gluteus maximus, soleus, and gastrocnemius lengthen.

Muscles in this pose

Working (contracting): Tibialis anterior, Erector spinae, Pectoralis major

Stretching: Adductors, Gluteus maximus, Soleus, Gastrocnemius, Quadriceps

Stabilizing: Tibialis posterior, Multifidus, Transversus abdominis, Rhomboid major

Why these muscles work or stretch

Tibialis anterior · Working (contracting): Pulls the body forward to keep you balanced
Erector spinae · Working (contracting): Lifts the chest and lengthens the back
Pectoralis major · Working (contracting): Presses the palms together
Adductors · Stretching: Lengthens as the knees open wide
Gluteus maximus · Stretching: Lengthens with the hips deeply flexed
Soleus · Stretching: Lengthens with the ankles in deep dorsiflexion
Quadriceps · Stretching: Lengthens with the knees deeply bent
Tibialis posterior · Stabilizing: Keeps the arches from collapsing

Practice cues

Press your heels down; slip a folded blanket under them if needed
Press your elbows into your knees and your knees back into your elbows
Lengthen your spine and lift your chest

Benefits

Stretches the adductors, glutes and calves
Improves mobility in the hips, knees and ankles
Strengthens the back muscles to keep the chest lifted
May help improve your everyday squat

Cautions / contraindications

Avoid or modify with a knee injury, especially of the meniscus
Use caution with ankle or hip pain
Use caution with low back pain: sit on a prop rather than forcing down

Easier variations

Sit on a block or folded blanket to support the hips
Place a rolled blanket under the heels if they don't reach the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Side Lunge Skandasana
Accomplished Pose Siddhasana
Humble Warrior Baddha Virabhadrasana
Wide-Angle Seated Forward Bend Upavistha Konasana
Intense Side Stretch (Pyramid Pose) Parsvottanasana
Easy Pose Sukhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)