Malasana – Garland Pose

Malasana – Garland Pose


Malasana it is derived from the combination of the Sanskrit words Mala(Depends up on the Pronunciation, it gives different meanings: dirt or Indian Plum or Garland or Necklace) andasana (posture or pose).  It is called as Master Garland Pose or Garland Poseor regular squat pose in English.

Preparatory poses for Malasana are Virasana, Upavistha Konasana and Baddha Konasana; and the Follow-up poses are Uttanasana, Bhujangasana and AdhoMukhaShvanasana.

Malasana is one of the easiest yoga pose. It has many variations too. Malasana opens the hip and groin area.

Steps Involved:

  1. Start with standing on the floor.
  2. Keep your feet slightly wider. Make sure that the gap should be wider than your hips.
  3. Slowly lower your hips towards the floor.
  4. Turn the feet outwards.
  5. Make sure that your toes and knees should be point the same direction.
  6. Form Anjali Mudra (Prayer pose) by bringing your hands in front of you.
  7. Push the elbows against your legs.
  8. Another method, you can place the hands on the floor in front of you.
  9. Keep the balance and Focus inwards.
  10. Feel the connection to the Earth.
  11. Hold in this position for few seconds. (30 to 60 seconds).


  • Gives relief from minor back pains.
  • Increases the flexibility in groins area.
  • Tones your abdominals.
  • Strengthens the core muscles.
  • Lengthens the spine
  • Creates overall balance and strength.
  • Stretches the thighs, calf muscles, spine, ankles and lower back.
  • Calms the mind, and reduces the stress.
  • Strengthens your metabolism.
  • Ideal for prenatal yoga
  • Stretches the groins back torso and ankles.
  • Reduces the belly fat.
  • Increases the blood flow to the entire body.
  • Improves the digestive system.
  • Opens your hips and groin.
  • Keeps your hip joints and pelvic healthy.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Knee injuries
  • Low back problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Please bend your legs first then spread your knees to avoid saviour knee injuries. It is always better to practise under the expert’s guidance.

If you feel any discomfort or pain, exit the pose. Ask for the expert’s help.