Yoga pose · No equipment
Garland Pose (Yogi Squat)
Garland Pose (Yogi Squat) is a yoga pose for the inner thighs and glutes. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Feet a bit wider than the hips, toes turned out
- Sink into a deep squat, heels down or on a rolled towel
- Palms together, elbows gently press the knees open
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 30 s
- Some experience
- 2 × 45 s
- Experienced
- 3 × 60 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 2 × 30 s · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.