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Garland Pose

Deepen hip flexibility & ground yourself with the Garland Pose! A simple squat that promotes balance & mindful breathing.

The Garland Pose mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.

Ms. Grey
JustGains_XX
@JustGains_XX

Optional Equipment

Yoga Mat
Yoga Mat

Garland Pose Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Hamstrings; Deep Core (transverse abdominis)

Garland Pose Variations and Alternatives

How to do the Garland Pose

  1. Begin standing with your feet about as wide as your mat, toes pointing slightly outwards.

  2. Bend your knees and lower your hips down towards the ground, going as deep as you can to a squat position.

  3. Keep your heels on the ground if possible, or support them with a rolled-up mat or towel if they lift off.

  4. Press your elbows against the inside of your knees and bring your palms together in a prayer position, gently applying pressure to the inside of your knees to deepen the hip opening.

  5. Ensure your spine is long and straight, with your shoulders relaxed away from your ears.

  6. Hold the pose while breathing deeply for a duration of 30 seconds to a minute, or as long as comfortable while maintaining good form.

  7. To exit the pose, release your hands and gently straighten your legs to come back to a standing position.

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Garland Pose FAQs

What muscles does the Garland Pose work?

The Garland Pose mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Garland Pose?

None. The Garland Pose is a bodyweight exercise, so you can do it anywhere.

What workout day should the Garland Pose go on?

It belongs on leg day in a push/pull/legs routine.

What are some Garland Pose variations and alternatives?

Similar exercises include the Bound Angle Pose Baddha Konasana, Garland Pose Sky Reach Hand Hold, Namaskarasana Mountain Pose and Prayer Pose Squat.

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