How to do Malasana/Garland Yoga/Yoga Squat Pose: Benefits

by Nikitha · Published July 21, 2015 · Updated July 21, 2015

People often refrain from practicing yoga thinking that it is too difficult to do. But with practice, especially under a good yoga teacher, you can easily learn it and practice it daily at home. Now there are many websites that provide step by step procedures of various yoga asanas. By following these steps properly you can master this form of exercise within a few days. In today’s busy life, yoga is perfect for having a healthy body and leading a life that is free from stress.

Image credits: youtube, sunina

A typical yoga session includes various stages of exercise like warm-ups or Sushma vyayam, poses or asanas, breathing exercises or Pranayam, and Dhyana or meditation. By practicing yoga you become well aware of the posture of your body, its movements and its ability to do various things. Yoga is the best way to make your body flexible and to relax your body and mind. By practicing yoga regularly, you will be able to think and act positively even when you are most stressed.

Malasana is an intermediate form of yoga asana and is also known as yoga squat or ‘garland pose’. Before attempting Malasana, you can prepare your body to do this yoga by practicing Baddha konasana or bound angle pose, Upavistha konasana or wide angle seated forward bend and Virana or warrior pose.

Below are given simple steps on how to do this asana. By following these instructions properly you will be able start practicing this yoga asana.

To start this asana, you have to sit in a squatting position. Bring your feet close to each other as much as it is possible for you.
Your feet should be placed on the ground in such a way that your heels touch the ground. You can also put a folded mat or a blanket to support your heels.
In the next step, separate your thighs, so that they are slightly wider than your torso.
Now take a deep breath. You must always pay attention to your breathing as it is of great importance when you practice yoga asana.

Bend your body forward so that it is placed comfortably between your thighs. Kreep your body well balanced in this position.
Next you have to place your elbows on the inner side of your knees and bring your palms together in Anjali mudra or prayer position. Try to resist your knees into the elbows. By doing so, you can increase the length of your front torso.
Stay in this position for about 30 seconds. Then you can get back to your normal pose.

You may do this exercise 10 times daily. First you may not be able to do it 10 times repeatedly, but with practice you will see that it is easy to do.

Malasana Yoga Pose Benefits:

Practicing Malasana is of great benefit for you. Here are some of the benefits that it provides you.

If you are suffering from minor back pains or sciatica pain, you will get great relief by practicing this asana regularly.
Doing Malasana helps in stretching your whole body, especially the spine, ankles, calf muscles, lower back, thighs and so on.
If you want to tone up your body muscles and increase the flow of blood through your body, do this asana regularly. It is also good for your digestive system and improves the functioning of your digestive system.
By practicing this yoga regularly, you can tone your belly and keep it in good shape. It also helps in reducing your belly fat. For athletes and runners this asana is of great benefit as it helps in enhancing the strength if the core muscles. Moreover, this yoga asana helps in strengthening your body from inside.

In the beginning you may find it difficult to perform Malasana properly. You must take care not to exert your body more than it is possible for you. If you find it difficult to squat on the floor, you can sit on the edge of a chair, with the thighs at right angles to your torso. Put your heels on the floor in such a way that they are slightly ahead of your knees. Lean your body forward so that it is between your thighs. You can do it in this way till your body is flexible enough to practice on the floor.

Malasana and Ailments:

Generally Malasana can be done by most of the people. However, if you are suffering from any issues of the spine, shoulder or back, then you must try to avoid doing this exercise as it may cause more problems. Malasana is not recommended for people who are suffering from back pain, especially those who have pain on the upper back. People who are suffering from insomnia are also advised not to do this asana. Malasana is not good for those who have had a shoulder injury. If you have pain on the shoulder, you must not do malasana. Since knee plays an important role in this asana, it is advised that if you have any knee injury or pain in the knee, you must refrain from doing this yoga asana. If you have any problems while doing this asana, you may take the advice of your doctor or a well qualified yoga guru. They will solve your problem and help you.

Malasana is also said to be a good yoga asana for pregnant women. This is because it helps in making the hip joints lose and helps in preparing the body for labor. Malasana is also goods for those suffering from constipation.

Now that you have seen how to do Malasana and its benefits, practice it regularly. It is sure to make you healthy and rejuvenate your body.