Malasana: The Garland Squat for Hips and Ankles
The deep squat is how much of the world rests, eats and works. Practising it gently restores mobility in the hips, knees and ankles that chairs take away.
This tip is scheduled for Thursday 17 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand with the feet a little wider than hip-width, toes turned out.
- Bend the knees and lower the hips toward the floor.
- If the heels lift, place a folded towel under them.
- Bring the palms together at the chest and press the elbows lightly into the inner knees.
- Lengthen the spine and breathe for 5 to 8 breaths.
- To come up, place the hands on the floor and straighten the legs slowly.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
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