Prenatal Yoga: Malasana (Garland)

Updated: Mar 1, 2019

Kaelie Harris- Doula and Yoga Instructor • Huntsville, AL




Malasana, also called Garland, is one of my favorite postures for prenatal practice. This squat is a hip opener that releases tension in the hips and back. It also strengthens the legs and helps prepare the pelvis for childbirth. It is also a great option for pushing during labor, as gravity allows the baby to come down. Practicing this posture during pregnancy can help ease pregnancy pain, strengthen the lower body and and open the hips and pelvis.


To do Malasana, start with the feet hip distance apart. Sink down into a squat with your hands at heart center, using your elbows to push the knees out. Try to keep your heels on the ground, but if they do not reach you can slide a blanket under them. If it is uncomfortable for you to hold this pose for a long time, you can take the pressure off by sliding a block underneath the hips for more support.

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