Malasana – Squat or Garland Pose
Malasana is a very simple seated position, which tones knees and ankle joints. Mala means garland and Asana means Pose. The name Malasana is used for various squatting postures in Hatha Yoga. We can start this Asana from Virasana (Hero Pose) or from Tadasana.
How To Do It?
⦁ Stand in Tadasana with the hips apart and slowly come to squat pose.
⦁ Join your palms together before your heart center in Namaskara mudra.
⦁ Put your elbows in between your knees and widen your elbows by spreading out the knees in opposite direction.
⦁ Make sure that your spine is straight and the feet is properly flat on the floor. Open your chest, see that the shoulders are relaxed, and look in front. Breathe in and out.
⦁ In the final stage of this posture move the arms outward around the legs, going to the back under the buttocks, and hold the hands together. Body should stay pulled forward in between the knees.
⦁ Stay in this position according your comfort and capacity.
⦁ In the beginning you can stay for 30 seconds to 1 minutes, and then increase the time up to 5 minutes maximum.
⦁ At the end of the practice, roll back and release the tension from entire spine.
Benefits
⦁ Malasana tones the knees and ankle joints.
⦁ It exercises the muscles around the shins and increases the flexibility of the hip joints and pelvis.
⦁ This posture helps to remove gas from the intestinal tract and releases the symptoms of constipation.
⦁ This practice is valuable for women who suffer from excessive pain during menstrual cycles.
Contraindications
⦁ Avoid practicing this posture, if you have knee or ankle joints injury.
⦁ Pregnant women should not practice this posture, because it creates lot of pressure on the abdominal area.
⦁ You should not do this posture, if there is lower back problem.
⦁ This posture should not be practiced after a heavy meal.
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