Garland Pose Benefits
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An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.
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Home » Yoga » Yoga Poses » Malasana(Garland Pose): How to Do, Benefits and Precautions
Strengthening legs, thighs, hips, and lower back
Lower body flexibility or hip stiffness is very common among newbie yogis. In this article, you will see an asana, which is very restorative for hips and thighs, The asana is Garland Pose (Malasana).
Garland Pose is an easy and beginner level squatting asana. It is a gentle hip opener exercise that is very helpful for your metabolism. Malasana is a part of Vinyasa Yoga sequences, that is especially helpful for the people with tight hips and stuffy lower part of the body.
Garland Pose works amazingly on digestion and excretion of waste. So, this asana is very helpful for the patients of indigestion and constipation.
Garland Pose focuses on the following muscles:
In this posture our hands look like a garland/Mala hanging on our neck, that is why we call it Garland Pose.
Rather, it is a little difficult to relate the body posture to a garland. On the other hand, we can also relate the word Mala with excrement. In India, a similar pose is used while excretion. Also, considering its benefits to the digestive system, this reason to call it Malasana is more sensible.
Now, let’s roll out our yoga mats and get into the Garland Pose or Malasana.
Roll out a yoga mat and stand over it in Tadasana. Spread your feet slightly wider than your hip-width.
Exhale, bend your knees and lower your hips towards the floor. Bring the hips down until they reach a few inches above the floor.
Now, inhale and spread your thighs & knees wider, a little wider than your torso. Exhale and lean your torso forwards, a little, between your thighs and knees.
Bring your palms together and bring them near your chest as in Namaste (Anjali Mudra). Meanwhile, press your triceps against the inner thigh. Close your eyes for better concentration.
Hold this position for 30 to 60 seconds and take deep breaths for a better flow of prana.
When you are done, take a long, deep breath, exhale, and release the hands. Now, either push down with feet and stand or sit back and relax.
This is one round of the Garland Pose. You can repeat it up to 3 times in a single session.
Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life.
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