Malasana, also known as Garland Pose, is a well-known yoga posture that focuses on deep squatting. Yoga instructors often use it to increase hip mobility, lower back strength, and general flexibility. Although often omitted, Malasana offers numerous benefits, including improving posture, digestion, and overall body strength.
This article explores the importance of the yoga pose Malasana and its advantages and variations, a step-by-step instruction along with precautions and effects on physical and mental health. No matter if you’re a beginner or a seasoned yoga instructor, knowing Malasana thoroughly can assist you in incorporating this powerful pose into your daily practice.
What is Malasana?
Malasana, also called Garland Pose, is a deeper squat yoga position that aids in opening the hips, lowering body strength, and digestion. It’s derived from Sanskrit words:
- “Mala” (मल)–meaning garland or sometimes referring to “impurity” (as in elimination).
- “Asana” (आसन)–meaning pose or posture.
So, the Malasana is the garland-like form that is created by the body when doing squats. It’s also known as” the Yogi Squat, which is frequently utilized in yoga and other traditional practices to achieve greater flexibility, better digestion, and grounding.
Who Can Practice Malasana Yoga?
- Beginners (with modifications, such as Yoga blocks).
- Athletes and Runners (for leg flexibility).
- People who have digestive issues (stimulate the intestines).
- Women who are pregnant (helps to prepare yourself for the birth of a child, but you should first consult a doctor).
When to Avoid Malasana?
For injuries or knee pain, if you are suffering from significant ligament stiffness in your ankle. If you are suffering from lower back pain (without adjustments).
Malasana in Daily Life
This squat pose is often utilized across different cultures to sit, relax, and perform everyday activities. It is a restorative pose that is beneficial for increasing flexibility and strength when practiced regularly.
Malasana Yoga Benefits
Malasana, or Garland Pose, is an incredible yoga posture with numerous health advantages. It helps improve hip flexibility by opening up the groin and inner thighs – particularly beneficial to those who sit for extended periods. Furthermore, Malasana strengthens lower body muscles such as legs, calves, and ankles while engaging core muscles for greater stability. Let’s explore all the benefits.
A. Physical Benefits of Malasana
- Enhancing Hip Flexibility: It opens up the hip joints. The hip joint increases flexibility, decreasing stiffness. It helps to ease tightness and tightness of the lower back, groin, and lower back.
- Strengthens the Lower Body: It strengthens and engages the quadriceps, hamstrings, glutes, and calves. Enhances muscle endurance within the leg muscles, which is beneficial for athletes and runners.
- Improves Posture & Spinal Health: It helps to maintain an alignment of the spine and prevents slumping. It strengthens your lower back, which reduces the chance of back discomfort.
- Increases Ankle & Knee Mobility: It also strengthens and stretches the ligaments of your ankles, which makes them more flexible. It is beneficial for those with weak knees or recovering from minor injuries.
- Boosts Digestion & Metabolism: Deep squats compress the abdominal region and stimulate digestion. It helps to ease issues such as gastric constipation and indigestion.
- Tones & Strengthens the Pelvic Floor: It strengthens, activates, and strengthens the pelvic floor muscle, which is beneficial for the reproductive health of women. It aids in postpartum recovery and could aid in improving the control of the bladder.
B. Mental & Energetic Benefits of Malasana
- Relieves Stress & Anxiety: It promotes the practice of mindfulness in relaxation and mindfulness while reducing stress levels. A deep breath in this posture helps to calm the nervous system.
- Improves Focus & Balance: The pose demands focus and stability, which improves mental clarity.Aids in enhancing your body’s sense of perception and overall coordination.
- Stimulates Energy Flow (Prana): Enhances energy flow within the body by opening Muladhara Chakra (Root Chakra). This opens your foundational chakra, helping to keep you feeling grounded and balanced while improving blood circulation and overall vitality.
- Encourages Detoxification: The squatting position aids in cleansing the lower body and, especially, the digestive organs. It supports your lymphatic system and helps the body remove toxic substances.
How to Do Malasana Yoga – Step-by-Step Guide
Malasana (Garland Pose) is a squat-deep posture that helps increase flexibility and strength in the lower body and boosts digestion. Follow these specific Malasana steps to do yoga properly.
Step 1: Start in a Standing Position
- Stand with your feet a little wider than hip-width apart.
- Maintain all of your toes slightly angled toward the outside (30-45 degrees) for better stability.
Step 2: Lower into a Squat
- Then, slowly bend your knees and lower your hips towards the floor.
- Ensure that you firmly plant your heels.
- Your legs should be wider than your body and create an area for your upper body.
Step 3: Find Your Balance
- Maintain the weight evenly spread on each foot.
- When your heels are lifting, If your heels are soaring, place your feet on a stretched towel or a yoga mat underneath them.
Step 4: Bring Hands to Prayer Position
- Bring your palms together at your chest in Anjali Mudra (prayer position).
- Push your elbows against your inner knees to stretch the hips further.
Step 5: Lengthen the Spine
- Keep your spine straight—avoid rounding your back.
- Your chest and look forward.
- Engage your core muscles for stability.
Step 6: Hold & Breathe
- Keep your pose for 30 seconds to one minute.
- Take deep, slow breaths to ease your muscles and strengthen the stretch.
Step 7: Release the Pose
- Slowly straighten your legs and then return to a standing posture.
- Move your legs around to loosen any tension.
Beginner Modifications of Malasana Yoga Pose
Do you experience tightness in your ankles or hips? Put the block of yoga under your seat to assist. Are you struggling to find balance? Do you want to practice with your back against the wall? Are your knees aching? Try a wider position or lower the intensity of your squat.
Advanced Variations
Malasana Twist: Put one foot on the floor and then extend one hand toward the ceiling. For the bound Malasana, wrap your arms behind you and close your fingers to get a better stretch. Then, lift your Malasana to stand on your toes for additional ankle and engagement of your calf muscles.
Tips for Better Malasana
Maintain your heels in a stable position (use the support you require if necessary). Keep your knees in alignment and your feet in contact. Keep your spine straight (avoid sliding). Breathe deeply and then relax into the posture. Keep practicing daily to improve your flexibility in time.
Beginner’s Tips for Malasana (Garland Pose)
Malasana poses can be difficult for people who are just beginning, particularly when you have stiff hips, tight ankles, or weak muscles in your legs. These are useful guidelines to get into the posture easily and safely.
1. Use a Yoga Block for Support
If you find it difficult to squat deeply, you can place yourself on an exercise block or cushion to help support yourself. Start with a higher block and then gradually decrease it as time goes by. This will lessen the strain on the knees and ankles.
2. Keep Heels Elevated (If Needed)
If your feet lift off the ground, put an unrolled towel or yoga mat underneath them. This helps improve balance and puts less strain on the ankles. As time passes, practice ankle flexibility using stretches such as a downward dog.
3. Widen Your Stance
If you have trouble squatting deep, consider keeping your feet a little wider apart. Then, point your toes upwards (30-45 degrees) to make it easier to move. Be careful not to keep your feet too close together, as this can cause discomfort.
4. Use the Wall for Balance
If you’re feeling unstable, you can practice next to an area of the wall to help. Maintain your back against the wall as you lower yourself to the level of squatting. You can also hang on to a solid surface (like chairs) for additional stability.
5. Engage Your Core
- A strong core can help keep your balance and stop you from slumping.
- Gently pull your belly forward to engage the muscles in your core.
- This also helps protect the lower spine from strain that is not needed.
6. Keep Your Chest Lifted
Keep your chest wide and your spine straight. Imagine raising your heart. Put your elbows in a stance against your knees to keep an open position.
7. Breathe Deeply & Relax
If you’re feeling tight, take a deep breath and let it relax. Take slow, deep breaths to relax your hips. Breathe as you sink further into the squat.
8. Start with a Short Hold (Then Increase Time)
- Begin by securing Malasana for 10 to 15 minutes.
- Gradually increase the duration to 30 seconds to 1 minute as your flexibility increases.
9. Stretch Before & After
Tight ankles and hips can make it difficult to perform Malasana. Try these stretches before you attempt them: Hip Opening (also known as Butterfly Pose (Baddha Konasana), Ankle Mobility Seated Ankle Calf Stretches, and Rolls-Downward Dog.
10. Be Patient & Consistent
It takes time and dedication! Do it each day for a couple of minutes to improve flexibility. Concentrate on progress over time rather than perfection.
Bonus Tip: If Malasana feels too intense, start with Half Squat (Ardha Malasana) — one leg extended, the other bent. This builds flexibility before attempting the full squat.
Common Mistakes to Avoid in Malasana & How to Fix Them
Malasana (Garland Pose) is a great posture that can improve the flexibility of your hips, digestive health, and lower strength of the body. However, many do not make the right choices, which could cause discomfort or diminish the efficacy of the pose. Here are a few examples of frequent errors and the best way to rectify these mistakes.
1. Lifting the Heels Off the Ground
- False: Heels are raised because of tight ankles or hips.
Correction:
- Put on an unrolled towel and a yoga block on your heels to assist.
- Gradually increase your work to improve the ankle’s mobility with exercises such as sitting forward folds.
- Try expanding your stance a bit to keep your heels in place.
2. Rounding the Back (Slouching Posture)
Incorrect
- It is that the spine is rounded, which causes unbalanced back and neck strain.
Correct:
- Maintain your chest elevated and keep your spinal column straight.
- Engage your core muscles for stability.
- Imagine the thought of a string pulling your head up.
- If you need to, rest your back against the wall to provide support.
3. Knees Collapsing Inward
Incorrect:
- Knees move closer to each other, creating stress on the knees.
Correction:
- Maintain your knees aligned with your toes.
- Utilize the elbows to gently push your knees to the side.
- Increase the strength of your hip abductors by doing side leg lifts and resistance band workouts.
4. Feet Too Close Together
Incorrect:
- Standing with feet too close to each other makes it difficult to keep your balance and maintain the posture.
Correction:
- Maintain your feet a little farther apart than hip-width.
- Your toes are slightly inward (about 30- 50deg).
- Try various foot positions to determine what is at ease.
5. Holding Breath (Not Breathing Properly)
Incorrect:
Holding the breath can cause discomfort and stiffness.
Correct:
- Take a deep breath slowly through your nose.
- Concentrate your attention on the expansion of your stomach while you inhale.
- Inhale and exhale while intensifying the squat and then relaxing.
6. Sitting Too Low, Too Soon
- A common mistake is dropping too low too fast, which could cause ankles and knees to be injured.
Correct:
- Reduce yourself gradually and in a controlled manner.
- If your flexibility isn’t as good, you can use a cushion or block underneath the hips.
- Increase the strength of muscles in the quadriceps and the hamstrings to aid in deeper squats.
7. Placing Too Much Weight on Toes
Incorrect:
- Leaning forward creates stress on the toes and causes a loss of balance.
Correction:
- Maintain your weight evenly spread over the feet.
- Keep your heels on the flooring.
- Engage your glutes and the core to stabilize the pose.
8. Not Engaging Core Muscles
Incorrect:
- Letting the belly relax and causing instabilities.
Correction:
- Gently pull your navel towards the spine.
- Involve your abdominal muscles to help support your back.
- Try a mild Uddiyana Bandha (abdominal lock) to activate the center.
9. Ignoring Knee Pain or Discomfort
Incorrect:
- Pushing through knee discomfort could lead to accidents.
Correction:
- If the knees are painful, place a rolled-up blanket or towel on the heel.
- Try to adopt a more rounded standing position to ease knee pressure.
- Avoid squats with a lot of force. If you suffered from knee problems before your injury, consult an instructor in yoga to make adjustments.
10. Not Using Props When Needed
Incorrect:
- Forcing yourself into a position without assistance can cause improper alignment.
Correction:
- Utilize yoga blocks or cushions on walls to aid in maintaining shape.
- Modify the pose until you’ve gained enough strength and flexibility.
Final Tips for a Perfect Malasana
Maintain a straight spine with your chest elevated. Make sure that both knees are open and in line with their toes, with heels in a solid position. Engage core and leg muscles for stability; take slow, deep breaths as needed to relax into this posture and use props such as blocks or towels when necessary.
If you avoid the common errors, by avoiding these common mistakes, you will safely increase your practice and enjoy the advantages of Malasana! Would you like advice on moving to more advanced versions?
Malasana Variations–Detailed Guide
Malasana is a deep squat, which improves flexibility, builds muscles, and boosts digestion. Based on strength, flexibility, and the goals you are trying to achieve, many variants of Malasana can be performed. Here is a comprehensive overview of different Malasana variations and their advantages, and the best way to do it correctly.
1. Traditional Malasana (Garland Pose)
Best for: Beginners, flexibility, digestion, hip mobility
How to Perform:
- Make sure your feet are just a little wider than hip-width and spaced.
- Begin to squat slowly and keep your feet on the floor.
- Make sure you bring your hands to each other (Anjali Mudra) at the chest.
- Utilize your elbows gently to push your knees towards the outside.
- Maintain your spine in a straight line and keep the posture for 30-60 minutes.
Benefits:
- Enhances ankle, hip, and knee flexibility.
- Strengthens the muscles of the leg and the pelvic floor.
- Improves digestion and the health of your gut.
- Reduces lower back pain.
2. The Malasana and Block Support (Beginner Variation)
Perfect for: Beginners or people who have knee problems and seniors.
How to Perform:
- Set a yoga block, or cushion underneath your hips.
- Place your feet on the floor and lay on the floor for the necessary support.
- Keep your heels on the floor, and then place your hands into Anjali Mudra.
- Maintain a straight spine column, and hold it for 30-60 minutes.
Benefits:
- It aids in weak knees.
- Aids those with weak flexibility.
- Reduces strain on ankles and knees.
3. Wide-Legged Malasana (Baddha Malasana)
Perfect for hip openness and deep stretch. flexibility
How to Perform:
- Begin in Traditional Malasana but widen your posture.
- Place your arms outwards on the floor.
- Keep your chest straight and maintain your spine in a straight line.
- You can hold for 30-60 minutes with a deep breath.
Benefits:
- It also increases the hip stretch.
- Enhances the groin and inner thigh flexibility.
- It increases the strength of the pelvic to improve reproductive health.
4. Malasana with Arm Bind (Advanced Variation)
Ideal for: Flexibility in the shoulders, spine mobility advanced practitioners
How to Perform:
- Incorporate yourself into the traditional Malasana place.
- Place the Right arm behind your rear and wrap it around your right knee.
- Take your left arm to the back of your head and join your hands.
- Maintain the posture for 20-30 minutes on either side.
Benefits:
- Enhances the mobility of shoulders as well as improves spinal mobility.
- Increases Postural alignment.
- Strengthens back and arm muscles.
5. Malasana with a Twist (Parivrtta Malasana)
Best for: Spinal flexibility, digestion, detoxification
How to Perform:
- Begin in the Traditional Malasana.
- Put your left hand on the ground in the direction of your.
- Your right arm should be pointed towards the ceiling, and then twist your body.
- The ideal time to stand is 20-30 minutes before switching sides.
Benefits:
- Improves digestion and detoxifies organs.
- The spinal muscles are strengthened, and the core is stable.
- Improves balance and flexibility.
6. Elevated Malasana (Toe Balance Pose)
- The best option for balance, stability, strength, and strength of the feet
How to Perform:
- Start in Traditional Malasana.
- Take your feet off the floor and stand on the tips.
- Engage your core to maintain your balance.
- Make sure to keep it on for 20-30 mins.
Benefits:
- Strengthens the foot and ankle.
- Enhances balance and stability.
- The calf muscles are strengthened.
7. Malasana to Crow Pose (Bakasana Transition)
- Great to use for strengthening the arm, activating the core Advanced yoga practice
How to Perform:
- Start in Traditional Malasana.
- Put your hands down to the side in front of you.
- Lean forward and raise your feet from the floor while balancing on your hands.
- Make sure you engage your muscle groups in your arms and abdominal muscles to hold the Crow Pose.
Benefits:
- Enhances the strength of the arms and wrist strength.
- Strengthens core muscles.
- Improves focus and balance.
8. Restorative Malasana (Relaxed Pose)
- Ideal for: Stress relief, relaxation, and deep stretching
How to Perform:
- Relax in Malasana while keeping your foot flat.
- Let the spine sway slightly (not too rigid).
- Relax your head lower towards the ceiling and your arms rest on the floor.
- Keep it for about 1-2 minutes and take deep breaths.
Benefits:
- Releases tension and stress in the hips.
- It helps promote relaxation and promotes more restful sleep.
- Increases the range of motion in your hips.
9. Malasana Against the Wall (Support Variation)
- Ideal for: Women who are pregnant and seniors, as well as newcomers.
How to Perform:
- Begin by getting close to the Wall and then squat.
- Keep your back towards the wall so that you can get assistance.
- Continue to hold the position for 30-60 mins.
Benefits:
- It helps the spine and lower back.
- Reduces pressure on knees.
- Helps expecting mothers improve pelvic flexibility.
10. Malasana & Strap (Hip Mobility Variation)
Perfect for: People who have tight hips as well as less flexibility
How to Perform:
- Find the stretchy strap and secure it to your knees. Lower your back.
- Do a squat to Malasana, then make use of the strap for support.
- Continue to hold the same position for 30-60 mins in a straight line.
Benefits:
- Supports hips that are stiff or weak.
- Helps maintain a proper squat posture.
- Reduces strain on knees.
Which Malasana Variation Is Right for You?
| Variation | Best For |
| Traditional Malasana | General flexibility & digestion |
| Malasana with Block | Beginners & knee support |
| Wide-Legged Malasana | Deep hip opening |
| Malasana with Arm Bind | Shoulder flexibility |
| Twisted Malasana | Spinal mobility & digestion |
| Elevated Malasana | Balance & ankle strength |
| Malasana to Crow Pose | Advanced yoga & arm strength |
| Restorative Malasana | Stress relief & relaxation |
| Malasana Against Wall | Pregnant women & elderly |
| Malasana with Strap | Hip mobility for beginners |
Malasana (Garland Pose) Routine for Flexibility & Strength
This step-by-step procedure will assist you in improving hip mobility, improving your lower body strength, and improving your standing posture while making the practice of Malasana simpler as time goes on.
Duration: 10-15 minutes daily practice for optimal results. The Best Time is in the morning or in the evening (on an unfolded stomach to reap digestive benefits)
Step 1: Warm-Up (5 Minutes)
Before you start Malasana, it is essential to loosen the hips, thighs, and ankles.
1. Butterfly Pose (Baddha Konasana) – 1 Minute
- Keep your feet in a straight line and gently move your knees upwards and downwards.
- It helps to open your hips.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana) – 1 Minute
- Take a step on all fours and alternate between rounding and arching your spine.
- It warms your lower back.
3. Downward Dog (Adho Mukha Svanasana) – 1 Minute
- You can stretch your calves and hamstrings as you keep your heels pressed down.
4. Lunge Stretch (Anjaneyasana) – 1 Minute (30 sec per leg)
- Step one leg forward into a deep lunge.
- The exercise opens the hip flexors and the quads.
5. Seated Forward Fold (Paschimottanasana) – 1 Minute
- Stretches calves, hamstrings, and the spine.
Step 2: Malasana Practice (5 Minutes)
1. Standard Malasana Hold – 1 Minute
- Squat down to a deep position with your feet spread wide and hands in a prayer position.
- Use elbows to press knees against the floor and ensure that the spine is straight.
2. Malasana Asanas with Heel Support – 1 minute
- If heels are sagging, put the top of a roll-up towel beneath them.
3. Malasana Twist – 1 Minute
- Put both hands on the ground and then extend the other hand towards the sky.
- Switch sides after 30 seconds.
4. Bound Malasana – 1 Minute
- Put one arm behind you and secure the other arm.
- Enhances the flexibility of the chest and shoulder.
5. Toe Balance Malasana – 1 Minute
- Take a step on your toes while doing a squat.
- Strengthens the calves and ankles.
Step 3: Cool Down (5 Minutes)
1 Happy Baby Pose (Ananda Balasana) – 1 Minute
- Lie down on your back, and then hold your feet and rock them the opposite way.
2. Supine Twist 1 minute (30 secs per side)
- Twists to lower back tension.
3. Child’s Pose (Balasana) – 1 Minute
- Relaxes the back, hips, and legs.
4. Corpse Pose (Shavasana) – 2 Minutes
- Lie down on your back, close your eyes, and focus on your breathing.
Bonus Tips for Progression
If you aren’t able to squat deeply, then hold on to the wall or a chair to assist. Put the yoga block beneath your seat to ease the strain. As time passes, you can increase the Malasana duration to about 2 minutes. Combining Malasana along with other hip-opening exercises to improve mobility.
Diseases and Conditions that Malasana can help prevent:
Malasana (Garland Pose) can provide tremendous overall health benefits and can assist in the prevention and management of various conditions related to digestion, muscular health, and mental well-being. Below is a detailed list.
1. Digestive Disorders
- A Malasana increases the activity of abdominal organs to improve digestion and reduces common digestive problems.
Prevents & Manages:
- Constipation – Enhances the flow of bowels through massaging the intestinal tract.
- Indigestion and Bloating – Improves digestion process and helps prevent gas accumulation.
- Irritable Bowel Syndrome (IBS) – Reduces stress-related digestive issues.
- Acid Reflux (GERD) – Helps digestion and eases pressure on the stomach.
2. Metabolic & Lifestyle Diseases
- This pose improves circulation and metabolism and helps prevent diseases that are related to poor lifestyle choices.
Prevents & Manages:
- Obesity – Strengthens the lower body muscles and helps burn calories.
- Type 2 Diabetes (Type 2.) – Improves insulin sensitivity and blood sugar control.
- HDL Cholesterol – Aids metabolism and promotes cardiovascular health.
3. Joint & Bone Disorders
- Malasana helps strengthen the ankles, knees, and spine to prevent bone-related problems.
Prevents & Manages:
- Arthritis – Improves joint flexibility and reduces stiffness.
- Osteoporosis – Osteoporosis is a bone-strengthening disease that stops bone loss.
- Sciatica – Sciatica relieves lower back pain and reduces the compression of the nerve.
- Knee Pain and Weakness – The knee joint is strengthened when it is practiced properly.
4. Pelvic & Reproductive Health Issues
- This posture stimulates the abdominal muscles of the pelvic floor and improves the health of reproductive organs for both genders.
Prevents & Manages:
- Urinary Incontinence – The pelvic muscles are strengthened, which can help prevent problems with bladder control.
- Menstrual Disorders (PCOS and Cramps) – Helps regulate menstrual flow and eases cramps.
- Infertility (in women and men) – Enhances blood flow to reproductive organs.
- Prostate problems (in males) – Supports prostate health and decreases inflammation.
- Postpartum Recovery – Helps new mothers regain pelvic strength.
5. Spinal & Postural Issues
- Regular training helps improve the alignment of the spine and posture, which reduces tension in the lower back.
Prevents & Manages:
- Lower Back Pain – It relieves tension in the lumbar spine.
- Scoliosis (Mild Cases) – Helps correct postural imbalances.
- Kyphosis (Hunchback Posture) – Opens up the chest and is a good way to align the spine.
6. Stress-Related Disorders
- The practice of Malasana encourages the state of relaxation as well as mindfulness, which reduces the chance of developing mental health problems.
Prevents & Manages:
- Depression and Anxiety – It calms the nervous system and improves mood.
- Insomnia – Promotes relaxation for better sleep.
- Chronic Fatigue Syndrome (CFS) – Increases energy levels and blood circulation.
7. Cardiovascular Diseases
- By enhancing circulation and decreasing stress, the practice of Malasana aids in maintaining the health of your heart.
Prevents & Manages:
- Hypertension (High Blood Pressure) – Lowers stress levels and encourages relaxation.
- Poor Circulation – Improves blood circulation to the lower body and organs vital to the body.
- Varicose Veins – Enhances blood flow to the legs, decreasing swelling in the veins.
8. Neurological Disorders
- Malasana is a remedy for improving the function of nerves and helps prevent conditions because of poor circulation.
Prevents & Manages:
- Parkinson’s Disease (Early Stage) – Helps improve balance and coordination.
- Nerve compression (Pinched the nerve) – Reduces pressure on spinal nerves.
- RLS – Restless leg syndrome (RLS) improves circulation and relieves tension in muscles.
Conclusion
Malasana is an extremely effective yoga position that boosts the flexibility of muscles and builds strength in the legs, promoting general health. If you’re just beginning or are an experienced yogi, including Malasana in your daily routine could be a significant source of mental and physical benefits. Begin today to begin practicing and feel the changes both in your mind and body.
To deepen your practice and expand your knowledge, consider joining the 200 Hour Yoga TTC in Rishikesh at Rishikul Yogshala Rishikesh. Experience authentic yoga teachings and take your journey to the next level.
