Often confused with, or as, Garland Pose, Malasana is often misspelled as Maalasana which forcibly tends to replace Mala with Maala. While Mala means impurity or feces in Sanskrit, Maala stands for garland. However, if we focus on the resultant pose, i.e. Malasana, it doesn’t have any resemblances to the shape of a garland, rather it’s more similar to a squat.
Malasana is a hip opening exercise that helps you open your hips and groins. However, for getting the most out of it, every yoga practitioner needs follow the right process while keeping the associated benefits and precautions in mind.
Step-By-Step
- First bring your feet together and come to a squatting position while turning your knees outside.
- Next, stretch you arms forward while bowing your head and lengthening your back. For finding your balance in this position, what you need to do is stretch your upper back lengthwise and your pelvis too. You can change the height of your heel to balance yourself.
- Now, lift your fingers off the ground while bringing your heels toward the floor. Bring your upper arms between your knees and come to prayer position.
- While maintaining your balance, try to keep your hands close to your heart center. Hold this position for 10-20 second while making sure that your spine is straight and your shoulders are relaxed.
Benefits
With its prime focus being on your thighs, Malasana helps you stretch your ankles, back torso and groins. Moreover, it provides a gentle stretch to your lower legs and neck muscles.
Precautionary Measures
- Those suffering with low back or knee injuries should avoid this pose.
- If you find it difficult to come to a squatting position, you may use a folded blanket under your feet.
