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Malasana

मालासना / Garland Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Mala (माला) means garland or rosary and āsana (आसन) meaning posture or seat.

Benefits
  • Relieves constipation.
  • Helps to mitigate Urinary Infections and PCOS.
  • Improves pelvic health
  • Tones abdominal organs and belly.
  • Relieves lower back pain
  • Opens the hips and groins
  • Stretches and strengthens the feet and ankles
  • Creates space in the lumbar spine and spinal column
  • Reduces stress and anxiety.
Steps to perform the Asana: Malasana
  • Bend the knees and lower your butt toward the floor to come into a squat position.
  • The soles and heels should rest completely on the floor.
  • It’s natural for your toes to want to turn out & that’s okay, but don’t overdo it. Eventually, try to keep working toward keeping your feet closer to parallel.
  • Bend the elbows to bring the palms together into Anjali mudra (prayer position), taking your arms inside your knees to press your elbows.
  • Continue pressing upper arms into thighs.
  • Keep your spine straight, your butt towards the floor and your shoulders relaxed away from your ears.
  • Stay in this position for five breaths, then straighten the legs to come out. You can come directly into a forward fold if you like.
  • Try repeating the pose three times to take full advantage of getting warmed up.
Common Misalignments / (Mistakes)
  • Heels may come up when you sit in Malasana
Contraindication / Cautions
  • Avoid in case of lower back pain or injury.
  • Avoid in case of suffering from any knee or hip injury.
Additional Details :
  • Another Name of AsanaSquatting Pose
Asana Video :
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