The Malasana pose is also known as the Garland Pose, but can even be referred to as a squat, although the pose is a little more difficult to carry out than that of a generic squat.

The pose can be carried out as part of a vinyasa flow, although it can be used when in isolation

Those coming to grips with the pose for the first time may find that that the use of a rolled-up mat helps support the heels.

Starting from a standing position, the person carrying out the pose needs to ensure that the feet are slightly wider than their hips while ensuring that their feet remain straight.

The person then lowers themselves slowly by bending their knees, while ensuring the spine is straight.

Once the hips are lower than the knees, the back of the arms need to be placed against the person’s inner shin as they lift their chest.

Those coming out of the Malasana pose will do so by going into a seating or standing position.

The Malasana can offer several different benefits, such as having a calming and balancing sensation.

The pose is also perfect for stretching the calves, feet and ankles, as well as helping release the hips and knees.