As the vibrant energy of summer gives way to the introspective calm of early fall, our bodies and minds crave grounding. Yoga offers a beautiful way to honor this seasonal shift—inviting us to root down, find balance, and reconnect with our inner steadiness. Poses that emphasize the lower body, breath awareness, and deep release are especially powerful during this time. One such pose is Malasana, or Garland Pose—a squat that embodies both surrender and strength.
Garland Pose is a deep yogic squat that opens the hips, stretches the lower back, and encourages a sense of grounded presence. It’s a posture that mirrors the fall season: low to the earth, spacious in the center, and quietly powerful. Practicing Malasana can help release tension from the pelvis and spine, improve digestion, and cultivate emotional clarity. It’s also a wonderful way to prepare the body for meditation or breathwork, making it ideal for early fall rituals.
How to Practice Garland Pose (Malasana)
Start in a standing position with feet slightly wider than hip-width apart. Turn your toes out slightly.
Slowly bend your knees and lower your hips into a deep squat. Keep your heels grounded—if they lift, place a folded blanket or yoga wedge beneath them.
Bring your palms together at heart center in prayer position (Anjali Mudra), pressing elbows gently into the inner knees to encourage hip opening.
Lengthen your spine by lifting the crown of your head and drawing your tailbone down. Breathe deeply into your belly.
Hold for 5–10 breaths, or longer if comfortable. To exit, press into your feet and rise slowly back to standing.
Tips for a Grounded Practice
Practice near a window or outdoors to connect with the changing light and air.
Pair Garland Pose with breathwork—inhale to expand, exhale to root.
Use props like blocks under the sit bones for support if hips are tight.
Reflect on what you’re ready to release this season—Malasana is a beautiful posture for symbolic letting go.
As the leaves begin to fall, let your practice be a mirror of nature’s wisdom. Root down, rise up, and move with intention. Garland Pose reminds us that strength often begins in stillness—and that grounding is the first step toward transformation