Malasana Pose Benefits

Malasana Pose Benefits
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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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Drop In: The Benefits of Malasana Pose

Drop deep into yourself with malasana: Garland pose

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Garland pose is a hip-opening yoga posture that helps to lengthen and open the hips, creating more mobility for all of your daily activities. The Sanskrit name for this pose, malasana (mah-LAHS-uh-nuh) comes from two words: “mala,” meaning “garland,” and “asana,” meaning “pose.” When pronounced correctly, it also refers to the squatting position, the pose taken in ancient India to eliminate waste—ideal for healthy bowel movements!
Our hips are one of the largest joints in our bodies, an energetic juncture point where it’s easy to store anger, tension, and rigidity. Our hips allow us to move forward in life with grace and ease, so it’s important to keep this part of our bodies limber, open, and lubricated. When aligned properly, practicing this pose can feel so good, opening up the hip flexors and offering a deep stretch to the groin muscles and a complimentary release for the second, or sacral/spleen chakra—also known as the svadisthana chakra—which governs the flow of creative, sexual, and reproductive energy. It can help strengthen and relax the lower back, calves, and glutes. It also helps boost metabolism, stoke the digestive fire, and alleviate constipation—making the name for this pose appropriate.
Any time you feel fearful, tense, emotionally constipated, or feeling the urge to control yourself or others, practice malasana.
To begin, stand tall in Mountain pose. Set your intention. Take a deep, purifying breath in. Exhale as you plant your feet wider, at least shoulder-width apart. Inhale your palms to your heart into namaskar mudra (Prayer pose), then with a straight back and feet firmly planted, bend your knees as you slowly exhale, squatting mindfully down into malasana, with your rear end hovering above the mat. If the pose is too deep, feel free to sit on a block (placed either horizontally or vertically for more support).
Listen to your body. Adjust your feet as necessary; parallel is best, but if this is too uncomfortable, point the toes outward to protect your knees. To avoid injury, make sure your knees stay facing the same direction as your toes. If your hips feel too tight to hover over the floor, modify the pose by releasing Prayer pose and placing your hands on the mat or on a block for extra support. Once settled into the pose, close your eyes and breathe deeply into your core. Send light and love energy into your hips and groin. If you can, stay in the pose for at least five deep breaths, or longer if it feels good. With each inhale, lift your heart. With each exhale, sink deeper into the pose, releasing the next layer of tension. Give your body permission to relax fully into the pose. Let go of control and any judgment. Breathe deeper. If you can, press the elbows and forearms into your knees. See if you can open your hips any wider. Enjoy the pleasure of release.
Most of all, don’t worry about what the pose looks like. Although being flexible and creating Instagram-worthy yoga poses is fun, the true practice of this ancient 5,000+-year-old art is how you manage to live off, not on, the mat.
When you’re done, slowly come to a seat on the mat and finish the pose with a seated meditation or savasana (Corpse pose), or if you’re feeling energized, move into pigeon pose or take an inversion into tripod headstand. Take a note of how you feel at this moment. Embrace it with compassion. Carry this feeling with you, using it as a tool for spiritual, physical, and emotional healing whenever it’s time to drop deep into all of the blessings your life has to offer.
This article was first posted on Conscious Living TV .
Bianca is the creative director and host of Conscious Living, a lifestyle TV show highlighting health, sustainability and spirituality, now airing on broadcast TV across the U.S. She is a certified yoga instructor and ...
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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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