Malasana Benefits
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Malasana Benefits
Home Yoga Poses 9 Wonderful Malasana Yoga Pose Benefits
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There are many Malasana yoga pose benefits. Also known as Garland Pose, this is a pose that most people can do, it is especially helpful during pregnancy. Make sure you read the modifications section below for safe variations of the pose.
Another great hip opener is Mandukasana. To learn about the benefits, contraindications, and modifications of Mandukasana, check out my post- Mandukasana Yoga Pose-An Amazing Hip Opener .
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Top 5 Health benefits of Malasana Garland Pose
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Malasana comes from a Sanskrit word “Mala” meaning garland, thus translating to Garland Pose, in which the postural doer assumes the shape of a garland. Also, widely-known as the yoga squat, Malasana is regarded for stretching the ankles, groins, back, as well as strengthening the hamstrings, quadriceps, calf muscles, and lower back muscles. To its credit, there are many physical, mental, and spiritual benefits.
Here are the steps, modifications, and benefits of Garland Pose. Have a look at the section below.
Step 1: Stand in a Tadasana. Keep your feet as wide as your yoga mat.
Step 2: Come into a squat position (Bend the knees and lower the hips to the ground). Separate your thighs wider than your torso and keep the feet together.
Step 3: Slightly lean forward and bring your arms to the inside of your bent knees.
Step 4: Press the elbows against the knees and fold the hands in front of the heart.
Step 5: Keep the forearms parallel to the floor, shoulders relaxed, and spine straight.
Step 6: Transfer the weight into the heels and hold the pose for five breaths
1. In a squat position, if your heels don’t touch the ground, place them on a folded blanket or yoga block.
2. Beginner level practitioners and pregnant women can practice this pose against a wall.
3. For more balancing options, practice the pose with a chair
4. More advanced level students can bring the arms forward or can extend them behind to clasp the heels.
1. Keep the pose movements slow and smooth. Avoid jerking, pushing, or forcing any move within the pose.
2. Lengthen the torso and keep the spine erect throughout the pose
3. Do not bounce the hips up and down because it can overstrain the knees and hip flexors
1. Tones the Lower Body: Owing to an inactive life, the legs gradually lose their suppleness and strength. Due to this, the lower back muscles and abdomen also suffer. Malasana is a yoga squat effective in toning the entire lower body. The pose works on the quadriceps, lowers the hamstrings, calf muscles, gluteal of the legs. Additionally, it strengthens the lower back muscles and core.
2. Helps with Elimination and Digestion: Those with a poor digestion may practice the pose for reaping the digestion enhancing health benefits of malasana. In the pose, as you squat, the pelvis descends leading to a downward flow of the Apana Vayu, which according to yoga traditions, helps in the elimination of the waste. The Garland Pose engages multiple body parts and stimulates metabolism that aids in healthy elimination and digestion. Additionally, the calming and grounding quality of garland posture assists in eliminating the negative thoughts from the mind and spirit.
3. Nurtures the Hips: The effects of modern living are highly damaging for the hips. As a result, the health of the body, spine, and back are compromised. The practice of Malasana results in hip opening and increased mobility in the hips, legs, and back. By unlocking the hips, the pose facilitates in an emotional release, as the hips are the dwelling place of intense feelings and emotions. The release of the pent-up emotions further leads to an improved sense of balance of the mind, body, and spirit.
4. Grounding Quality: In the Garland Pose, the body is close to the floor (specifically to the Muladhara Chakra which is located at the base of the spine, the pelvic floor). The Muladhara chakra is associated with the feelings of safety and trust. Therefore, the Malasana provides a powerful grounding and calming feeling to the practitioners.
5. Connection To Traditions: In Indian traditions, garland holds a greater significance. The garlands of flowers are used as a part of many Hindu rituals. The mala beads hold spiritual energy and are helpful aids in keeping the count during the meditation practices. The pose derives its name after a rich history because of its meditative, calming, and spiritual effects.
There are many more benefits of Garland Pose. Do practice this yoga posture to experience them all.
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A healthy bowel movement is a sign of good health and is crucial for a healthy digestive system. Passing the stool at least once in the day preferably in the morning indicates that your internal system is working well. But a regular bowel movement is not easy for all. Many people face problems in regularly passing the stool. This not only makes them feel uncomfortable but also leads to several health issues. According to wellness coach, Luke Coutinho, constipation is the reason for numerous skin and health-related issues and the answer to this problem could be yoga. Performing Malasana or Garland pose daily in the morning for 30 seconds to 1 minute can help clear your colon. This will ensure daily passage of stool and also increase the blood circulation in the pelvic region.
Yoga is not only for toning and flexing the muscle. Even science agrees with the fact that it can help in reducing the symptoms of several diseases. Each yoga pose targets different muscles of the body and has some specific health benefits. The same is with Malasana.
Getting in the squatting position while performing this asana puts pressure on your abdominal muscles and improves the function of the colon to help with elimination.
Malasana improves balance, concentration, and focus. It can also increase circulation and blood flow in the pelvis, which can help regulate sexual energy. It is particularly good for pregnant women as it can later help in childbirth.
Step 1: Stand on the mat with your feet wide apart.
Step 2: Bend your knees and lower your butt to come into a squat position.
Step 3: Bend your elbows to bring the palms together and take your arms inside your knees to press your elbows against your inner knees.
Step 4: Keep your spine neutral, neck straight and shoulders relaxed.
Step 5: Stay in this pose for 4-5 breaths and then relax.
Malasana is generally safe for all. But in case you have a recent or chronic low back or knee injury then it is best to avoid this asana. If you have any bone or muscle-related medical concerns, talk with your doctor before practising yoga. Apart from Malasana, you can also try Pawanmuktasana or Wind-Relieving pose and Balasana or Child's Pose when suffering from constipation.
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