How to do Malasana (The Garland Pose): Steps & Health Benefits


Health benefits of Malasana include strengthening The Back, Abdomen, Legs and Hips, Improves Digestive Health, Helps to Reduce Back Pain, Improves the Function of Liver and Kidneys, Relieves Stress and Anxiety

June 1, 2018


Malasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Garland Pose. The name Malasana actually comes from Sanskrit words, it is a combination of two words, where Mala means necklace or Garland and Asana stands for Pose, so the combination of all the words, its pronounced as a The Garland Pose and the other name of this asana are The Squat Pose and Upavesasana. 

Malasana has lots of health benefits; among that some of the health benefits of Malasana include strengthening The Back, Abdomen, Legs and Hips, Improves Digestive Health, Helps to Reduce Back Pain, Improves the Function of Liver and Kidneys, Relieves Stress and Anxiety, Improves Cardiovascular Health, Helps to Prevent Hernia, Improves Thyroid Gland Health, Helps to Reduce Belly Fat and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Malasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. 

How to do Malasana (The Garland Pose):

  • To start this asana get onto the yoga mat and get down to the squat position.
  • While getting into the squat position, keep your feet close to each other.
  • Now try to stretch your thigh, so that it can be a little wide than your torso.
  • Now Inhale and twist forward in a way that your torso fit smoothly in between of your thighs.
  • At this point, come to the Anjali Mudra (Namaste Pose) by your palms, your elbow should put some pressure on the inner thigh, so that you can stretch your front part of the torso.
  • At that point press your internal thighs against the side of the center (middle). By then, expand your arms, and swing them across finished with the true objective that your shins fit into the armpits. Hold your lower legs (Ankles).
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, abdomen, calf, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Malasana (The Garland Pose):


Malasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Malasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Malasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Malasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Malasana Improves Digestive Health:

Different studies have been proven that regular practice of Malasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Malasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Malasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Malasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Malasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Malasana Relieves Stress and Anxiety:

Studies have been proven that practicing Malasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Malasana Enhance Sexual Health:

Practicing of Malasana on a regular basis can enhance sexual performance because while doing this yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Malasana Helps to Prevent Hernia:

Different studies have been proven that regular practice of the Malasana is very beneficial to prevent the risk of hernia, beside this asana is also very useful for those who are already suffering from Hernia.

Malasana Improves Blood Circulation:

When we are doing Malasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Health benefits of Malasana