Benefits Of Malasana

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People in the gyming circles like to believe that “Sticks and stones may break your bones but squats will make you badass!” Squats show good toning results within a very short time of practice. Squats are versatile. Squats can be performed anywhere, with or without any equipment. In the yogasana counterpart of squat workout exercises, we have Malasana.
The name ‘malasana’ translates as ‘garland’, probably because of the semicircular outline the pelvis assumes at the full bent of this posture. The Garland is very basic and it addresses different zones of the body simultaneously. You can expect a good hip opening and increase in mobility at the pelvic joints. The asana is fit for anybody, a beginner or a practitioner looking to push start a session with a goodly warm-up.
Benefits of the garland pose: It especially improves posture in general and relieves tension for those whose daily schedule involves a lot of sedentary desk work. If you feel the Garland could be taken a step further in its intensity, do try its popular modifications. Advanced variations have one with hands rooted to the ground and tightly catching hold of the heels in order to amplify the stretch effect spine-down. Stretch the ankles, put the lower hamstrings in order, groin and back. Give a dose of strength in the quadriceps, hamstrings, and gluteal muscles, calf, core, and down back, the Malasana is about all of this and more.
Here are some of the asana benefits to mark:
A general poor posture, sedentary life, and inactivity can render your deep inner thighs and groin acutely taut. This in turn can affect the mobility of your hips. Pain in the lower back, hips, and knees is a menace and it all kind of begins from the tightening tissues and muscles of the inner thighs and groin.
The Malasana is one of the best hip extension stretches in yoga. The stretch effect in this posture pulls at the hip flexors, upper thighs, and the deep groin together. Also, the posture gives your buttocks a good deal of activation. Besides feeling all stretched out and fit, this exercise can also prep you in the prenatal stage for the big day of delivery. With more elasticity built in the groins, giving birth is going to be a cakewalk, yes!
Metabolism is the chemical process that is always happening inside the body creating energy. It is happening in the process of breaking down the food consumed and the process is largely regulated by the endocrine system, especially thyroid. Yoga has a way of gently exerting pressure and rubbing down the various endocrine glands, thus keep them thoroughly activated. A consistent practice of Malasana for example, with a particular thrust on the glands, can ensure keeping your weight in check and a good energy output.
Along with Malasana, you are also advised to exercise specific breathing techniques with the physical posture. Kapalbhati Pranayama and Ujjayi Pranayama will help warm and energize your body and keep your metabolic rate in perfect order!
One of the benefits of malasana that can be less savory to talk about for some is the great poop-tastic effect! It’s a relieving pose that pushes eliminable stuff down. While your system is flushed of indigestible and digestive residuals, calm is restored in the internal organs and puborectalis muscles. This in turn brings in a sense of cleanness in the body and plenty good thoughts and positivity!
A poor, hunched down physical demeanor of a person makes bad impression. But one happens to internalize bad posture out of poor body awareness. A practice in Malasana will serve you as a constant reminder to lift higher, keep a straight spine and maintain a neutral spine position as well as ensure that the shoulders are pulled back. In Malasana, you will actually be nothing short of engaging your cores too as you are lifting your ribs way from the hips.
All in all, this asana is a formula for a great posture correction, sure thing!
Increases Range Of Motion in Ankle and Knee
Ankle and knee are two of the key joints that help us in securing stability, improving balance, and successfully perform the advanced postures on the asana chart. One of the health benefits of malasana is bone strengthening in the ankle and knee joints, barring osteoporosis in the advanced age. Also, the range of motion enhances in these joints with continued practice, thus enabling you for advanced asanas too!
To know about Malasana in further detail, explore our Yoga Teacher Training In India.
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Malasana also known as the garland pose, squat pose is an asana. Mala – Garland, necklace, Asana – Pose; Pronounced As – maa-laa-sa-na
Malasana is also called Upavesasana or Garland Pose. It is, quite simply, a squat. Squatting comes naturally to kids and people who work in the fields. However, those who have desk jobs have lost practice and find it painful and uncomfortable to do it. But that should not discourage you from doing this asana because it is, in fact, most beneficial to those who have a sedentary lifestyle.
You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.
It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.
Level: Basic
Style: Hatha Yoga
Duration: 60 seconds
Repetition: None
Stretches: Thighs, Hamstrings, Groin, Lower back
Strengthens: Lower back, Hips, Digestive system
It is best to avoid this asana if you have an injury in your lower back or knees.
If you find it difficult to squat initially, sit on the edge of a chair, and let your thighs and torso form a 90-degree angle. Place your heels on the floor such that they are a little ahead of your knees. Lean forward so that your torso is in between your knees. Doing this will condition you to slowly get into a squat.
Intensify the stretch in your groins by placing one hand on the ground, on the insides of your foot, and stretch out the opposite hand towards the sky. Twist and hold. Then, repeat the pose on the other side.
These are some health benefits of garland pose.
Malasana is a forward bend that softens the back and releases the stress that is trapped from head to toe as the legs flex. The heels ensure that the hips are rooted in the back as the spine elongates. The feet are stretched and strengthened, and this increases the mobility in the hips. The back muscles broaden. This is also one of those asanas that provide a rhythmic flow of awareness in your body. All the actions are coordinated to make sure no part is being overworked. It seems like each part of your body is expressing itself.
Now that you know how to do garland pose, what are you waiting for? Go back in time and visit your roots with the Malasana. It will show you what you have been missing as the human race has progressed.
Latest posts by Shirin Mehdi (see all)
A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef by her own acclaim. She loves food, and though she might want to call herself a great cook, she just falls short of seasoning. She also loves Yoga, and has extensive knowledge about the postures of the asanas. Always muddled up between traditions and modernism, she thinks she would have been a better fit in the vintage era. She loves life and believes in living it up to the fullest.
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Benefits Of Malasana

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Benefits Of Malasana

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