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Exercise guide
Garland Pose
A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.
What this exercise works
- Muscles
- adductors · gluteus maximus · quadriceps · soleus
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Stand with the feet a little wider than the hips and the toes turned slightly out.
- Squat down as low as the ankles allow, keeping the heels on the floor.
- Bring the palms together at the chest and press the elbows against the inner knees.
- Hold the position for the prescribed time with the chest lifted and the spine long.
- Press through the feet to stand back up.
Technique cues and common mistakes
- Roll a towel under the heels if they lift; forcing them down rounds the lower back instead.
- Widen the stance to make room for the pelvis rather than squeezing into a narrow squat.
- Press the knees and elbows against each other lightly to keep the chest from collapsing.