Garland Pose (also known as Squatting Pose) is a beginner-level yoga pose with great strength and flexibility benefits for your lower body. Here’s how to do it…

Garland Pose (Malasana) is a wonderful beginners yoga pose that helps to stretch your ankles, wrists, hips, groin, and back, and improve posture. It also builds strength in the hips and thighs, which makes it a great preparatory pose for many other yoga poses.

To do Garland Pose:

• Stand with your feet slightly wider than hip-width.
• Squat down into a deep squat, with your knees wide apart.
• Keep your heels on the floor if possible, and try to spread your weight evenly across the soles of your feet. If you cannot keep your heels on the floor, place a folded blanket or towel under your heels to make the stretch more comfortable. (You can also sit on a block if necessary.)
• Press your elbows against the inside of your knees or shins for a deeper stretch.
• Press your hands together in Namaste in front of your breast bone, and gaze straight ahead.

Below is a quick demo: