Garland / Deep Squat

A deep squatting posture that explores the relationship between the feet, hips, spine and breath close to the ground.

“Settle low. Let the feet root. Allow the spine to rise.”

Malasana brings the body into a compact, grounded shape. It asks the feet, ankles, knees, hips and spine to share the work of sitting low. The pose can feel steady, demanding or unfamiliar, depending on the body and the day. Support is welcome. The value lies in finding a version where breath and awareness can remain present.

The purpose is not to force the heels down or reach a perfect squat. The purpose is to explore how the body folds, grounds and balances close to the floor. Ease matters more than depth.

1. 1Stand with your feet wider than your hips.
2. 2Turn the toes out slightly, or more if this suits your hips.
3. 3Bend the knees and begin to lower into a squat.
4. 4Let the heels rest on the floor or support them with a folded blanket.
5. 5Allow the knees to follow the direction of the toes.
6. 6Bring the hands to the floor, a block, or together at the chest.
7. 7Let the spine lengthen without hardening.
8. 8Soften the jaw and shoulders.
9. 9Remain for several breaths, or come out earlier if needed.

Instead of searching for the “correct” position, notice:

• •Can the feet feel steady, even if the heels are supported?
• •Do the knees feel spacious as they bend?
• •Is the spine rounding, lengthening, or moving between both?
• •Can the breath move while the body is folded?

Notice how the breath responds to the compact shape. The belly and ribs may have less room than usual. Rather than pushing for a deeper breath, allow the breath to find the space that is available.

Observe the relationship between the feet, knees and hips before offering a change. Heel lift, knee direction and spinal shape often show how the body is distributing the work of the squat.

Reflect after practising:

• •What version allowed you to breathe most easily?
• •Did support under the heels change the feeling of the pose?
• •Where did you sense effort, and where did you sense stability?

Rather than mistakes, you may notice:

• •Heels lifting without support
• •Knees collapsing inward
• •Rounding the spine with strain
• •Gripping the toes
• •Holding the breath

• •Sit on a block
• •Place a folded blanket under the heels
• •Hold a wall or chair for balance
• •Keep the squat higher
• •Widen the stance

• ✓The feet feel supported.
• ✓The knees feel comfortable.
• ✓Breathing remains possible.
• ✓The body can leave the pose with control.