Malasana also known as the garland pose, squat pose is an asana. Mala – Garland, necklace, Asana – Pose;
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.
Malasana is a mild hip opener that stimulates your metabolism while stretching your groin and hips. During each exercise, make sure to maintain a focus on your breathing.
Malasana has deep roots in the grounding properties of yoga, helping us restore aspects of our lives and spirituality that we may have lost or forgotten. The need to “ground” oneself can be satisfied through the regular practice of this pose among your yoga routines. This pose taps into our downward-flowing energy known as apana vayu. Malasana not only helps calm the mind and ground our souls, but also reinforces the body’s lower body and helps with digestion.
What You Do Before Malasana :
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.
How To Do The Malasana
- Begin by squatting. As you do this, keep your feet close to each other, with your heels on the floor or supported on the ground.
- Spread out your thighs, placing them slightly wider than your torso.
- Exhale and lean forward such that your torso fits snugly in between your thighs.
- Bring your palms in the Anjali Mudra, and press your elbows against the inner thighs. Doing this will help you extend the front part of your torso.
- Press the inner thighs against the side of the torso. Then, stretch your arms out, and swing them across such that your shins fit into the armpits. Hold your ankles.
- Hold the pose for a few seconds. Inhale and release.
Beginner’s Tip :
If squatting is difficult, sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees. Lean your torso forward between the thighs.
Benefits of Garland Yoga Pose:
- Opens your hips and groin
- Stretches your ankles, lower hamstrings, back and neck
- Tones your abdominals
- Aids in digestion
- Strengthens your metabolism
- Keeps your pelvic and hip joints healthy
- Ideal for prenatal yoga
