Pronunciation: Mah-lah-suh-nuh
Meaning: Mala  = Garland,  Asana = Pose/Posture
Pose Type: Standing
Level: Intermediate

Malasana (Garland Pose or Squat Pose) is a yoga pose that helps to stretch the hips and thighs.

Instructions

1. Stand straight with your feet hip-width apart, toes turned slightly outward, and arms resting by your sides.
2. Bring your hands to your heart in a prayer position.
3. Shift your weight into your heels and lower your hips toward the ground.
4. Bring your elbows to the inside of your knees and press your thighs outward.
5. Hold this pose for 30 seconds to a minute, breathing deeply.
6. While in this pose, keep your heels grounded and your spine straight. Your shoulders should be broad, and your chest should expand. If squatting is challenging, try placing a block or cushion under your heels for support.
7. Inhale as you come up; repeat the process twice if needed.

Tips

• Place a folded blanket under your feet for balance if your heels lift while getting into the pose.
• Using a yoga block under the hips can make this asana more comfortable.
• Beginners can perform this asana against a wall with blocks for added support. Place the blocks a few inches from the wall to help keep your spine straight.

Benefits of Malasana (Garland Pose)

1. Stretches the ankles, lower hamstrings, back, and neck.
2. Tones abdominal muscles and improves colon function for better elimination.
3. Opens the hips and groin.
4. Supports healthy pelvic and hip joints.
5. Improves balance, concentration, and focus.
6. It is especially beneficial for pregnant women, as it can help with childbirth later on.