Mala =  Garland, Asana = Pose or Posture

Malasana, also known as Garland Pose or Squat Pose, is a pose in yoga that helps to stretch the hips and thighs.

Steps

1. Stand on your Yoga mat in ‘Tadasana’. in line with your shoulders and your fingers pointing to the floor and take a deep breath 2 times.
2. Keep your feet about hip-width apart and your toes turned out slightly.
3. Bring your hands to your heart in a prayer position.
4. Shift your weight into your heels and lower your hips down towards the ground.
5. Bring your elbows to the inside of your knees and press your thighs out to the sides.
6. Hold this pose for about 30 seconds to a minute, breath deeply.
7. It is important to keep your heels grounded and your spine straight, shoulders must be wide and chest should be expanded while staying in this pose. If you have trouble squatting all the way down, you can try placing a block or cushion under your heels for support.
8. Inhale come up, repeat the process 2 more times as needed

Here are some tips

1. There are chances that your heels might come up while getting into the pose. So, in order to maintain balance, you can place a folded blanket under your feet.
2. Also, placing a yoga block under the hip makes this asana more comfortable.
3. If you are a beginner, you can perform this asana against the wall with blocks for better support. Keep the block a few inches away from the wall, so that you can keep your spine straight.

Benefits of Malasana (Garland Pose)

1. Stretches your ankles, lower hamstrings, back and neck.
2. It tones the abdominal muscles and improves the function of the colon to help with elimination.
3. Opens your hips and groin
4. Keeps your pelvic and hip joints healthy
5. It improves balance, concentration, and focus.
6. Malasana is particularly beneficial for women who are pregnant, as it can later aid in childbirth.