Garland Pose (Sanskrit: Mālāsana / मलासन)
People today spend most of their time sitting on chairs and uncomfortable couches. This can lead to reduced hip flexibility and tightened inner thighs, hip flexors, and groin area. All these setbacks ultimately result in a distorted posture or worse, chronic back pain. Practicing asanas like the Malasana (Mālāsana) on a daily basis opens up your hip joints and helps you lengthen your inner thighs.
The word, ‘Mala’ means a Garland which is why this pose is also called the Garland Pose. It is named so because while practicing this asana the arms are wrapped around the legs like a garland. This asana is a deep squatting pose that prepares us for advanced arm balancing asanas such as the Crow Pose.
Instructions for Doing the Garland Pose
- Start by squatting down on your haunches with your feet joined together (or as close to each other as possible). Make sure the soles of your feet, as well as your heels, are resting completely on the floor. If you could not keep your heels on the floor, place a folded blanket under your heels. Find your balance in this position.
- Now, widen your knees (slighter wider than your trunk) and bend your upper body forward.
- With an exhalation, fold your arms around your bent legs. Your arms should hug your shins and your palms should be placed on the floor.
- Stretch your arms and take them behind to clasp your fingers together.
- Try to elongate your spine and neck and hold this position for about 20 to 60 seconds, breathing normally, without any jerks.
- Now, if you want to try a slightly advanced position, exhale and bend forward to rest your forehead on the floor. If you are able to do this, stay in this position for another 20 to 60 seconds, breathing normally.
- To release the asana, inhale and raise your head off the floor. Come back to step 4.
- Slowly, release your hands and relax.
Benefits of Doing Malasana
- Malasana tones and strengthens your thighs, hips, knees, hamstrings, ankles, groin area, and torso. It increases your core strength and flexibility. If you have chronic back pain, this asana is highly recommended for you.
- This pose aids in digestion as it boosts the function of the colon.
- As you practice this pose, blood circulation increases in your pelvic area which helps regulate your sexual fire.
- This pose is also great for enhancing your sense of balance and coordination. It increases your ability to concentrate on something for a long duration of time.
- Garland Pose is specifically beneficial for pregnant women as it’s a hip-opening asana. It makes childbirth easier.
- It is also beneficial for relieving menstrual cramps.
Precautions
- Do not attempt this pose if you have a knee, hip, or spinal injury.
- Also, if you have a lower back injury, it’s best to skip this asana.
- Go slowly. Mastering this asana could take some time. Be patient or else you can end up with a groin or hip injury.