Malasana Yoga Benefits and Steps

Malasana is also known as garland pose. Malasana is beneficial for the hips, lower back and digestive system. It also stimulates the sacral chakra, which governs sexuality.

To practice this asana, your feet should be spread shoulder-width apart and the hands are held in namaskar mudra (prayer pose). You should squat without moving the hands or feet.

In more advanced variations, the practitioner may stretch out the arms or place them behind the body.

Malasana Steps –

1. Stand in Tadasana with the inner edges of your feet touching.

2. Bring your arms to parallel with the floor to help with balance. With your feet together and flat on the ground, exhale and squat down keeping your hips off the floor.

3. Widen your knees apart and lean forward between them. Stretch your arms forward until your upper arms touch the insides of your knees and bring your hands into a prayer position.

4. Root your tail bone down and extend from the core of your pelvis up through the crown of your head.


5. Press your hands together and widen your elbows out against the resistance of your knees drawing in.

6. Press the inner edges of your feet down and hug your knees into your upper arms.

7. Inhale reach back with your hands and hold your heels. Exhale and bring your head to the ground. Hold this pose for a few breaths, then release.

Malasana Benefits –

Physical Benefits –
  • Increases circulation to digestive system
  • Opens the hips
  • Relieves sciatica
  • Improves balance
  • Strengthens the arches of the feet and ankles
  • Helps relieve menstrual discomfort
  • Alleviates low back pain
  • Helps relieve constipation
Mental Benefits –
  • Relieves stress, anxiety, and mild depression
  • Creates poise
  • Cultivates focus
Contraindications –
  • Ankle or knee injury
  • Vertigo
  • High blood pressure.
Important Points –
  1. If you are finding this asana difficult and feeling any discomfort during the practice than wait for few minutes and try again if still you are having discomfort, then leave the pose and try another asana.
  2. Do not practice if you have knee or ankle injury or pain.
  3. Malasana is an intermediate level asana and it is an intense pose which can be not suitable for high blood pressure practitioners.
  4. If you are not able to practice this pose then do not push yourself too much, everyone has different body type and every asana is not designed for everyone.
  5. Find best suitable poses for yourself by considering your body requirements and issues.

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