Malasana or Garland Pose – Is it Beneficial?

Malasana or Garland pose is a simple yoga posture that helps build core and inner strength throughout a strenuous day. It offers a wonderful moment of rest for your legs during severe yoga sessions. It is known to make the ankles supple and provide a relaxing stretch to the back, the lower legs and neck muscles.

Step by Step Procedure in Malasana Pose

Malasana or Garland PoseStep 1: Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)

Step 2: Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.

Step 3:
This will help lengthen your front torso.Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and push the knees into the elbows.

Step 4: To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.

Step 5: Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand in Uttanasana.

Benefits of Malasana

  • This Garland Pose or squatting gives a good stretch to the groin, ankles and back torso, while toning up the belly
  • It is highly beneficial for pelvic floor muscles as well as the abdominal muscles
  • Garland pose is known to be particularly beneficial in the last month of pregnancy. It helps ease the baby into the delivery canal and so it is highly recommended for expectant mothers, especially those practicing prenatal yoga.

Cautions Before Practicing Malasana

  • People with lower back injury may avoid practicing this pose or practice it without bending their back.
  • People with knee injury can avoid this pose, as it can put more pressure on the knee.

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