Malasana or the Garland pose is one of the most relaxing and beneficial poses for your health. Here are the benefits of Malasana and how to do it properly.
Published: 4 Jan 2024, 08:59 am IST
Yoga is a holistic practise that helps you stay calm, productive, and healthy. It allows you to create a balance between your mind and body. One yoga asana that helps you do that is Malasana or the Garland Pose. Also known as the waste evacuation pose, it is a yoga asana that requires you to sit in a squat position with your feet close together while the heels are on the ground. It is a powerful yoga pose that allows you to heal your body physically as well as your mind. Read on to learn the health benefits of Malasana.
What is Malasana?
Malasana comes from two Sanskrit words: “Mala” which translates to garland or necklace and “asana” meaning “pose.” Spiritual yoga guru Himalayan Siddha Akshar says that this pose is a grounding and hip-opening pose that offers various health benefits. “This pose is suitable for different individuals at different levels, but it is particularly beneficial for a certain group of people.”
Malasana is a versatile yoga pose with benefits ranging from improved flexibility to enhanced digestion. It’s accessible to various individuals, including pregnant women and those with sedentary lifestyles. Adding Malasana to your yoga routine can contribute to overall physical well-being and mental focus. Remember to listen to your body and modify the pose as needed to suit your comfort and abilities, he adds.
How to do Malasana?
1. Start by standing at the top of your mat with your feet hip-width apart.
2. Now, bend your knees and lower your hips towards the ground, coming into a squat position.
3. Bring the palms of your hands together at the center of the heart, using your elbows to press your knees outward gently.
4. Ensure your heels are on the ground, and your spine remains elongated.
5. Hold the pose for several breaths, feeling a stretch in your hips and groin.
What are the benefits of Malasana?
1. Improves digestion
If you suffer from any digestive issues, try to incorporate Malasana into your fitness routine. Thanks to its squat position, this yoga pose compresses the abdomen, which may help alleviate digestive issues and promote a healthy digestive system.
2. Promotes hip flexibility
This yoga pose can help open up your hips. Yoga expert Akshar says that it is excellent and helps increase flexibility in the hip joints, promoting a wider range of motion.
3. Helps with polycystic ovarian syndrome
PCOS, or Polycystic Ovary Syndrome, is a hormonal disorder common in women of reproductive age. It is characterized by irregular periods, ovarian cysts, and hormonal imbalances, often affecting fertility and metabolism. A study published in the International Journal for Modern Trends in Science and Technology found that practising Malasana may help you deal with PCOS.
4. Strengthens the lower body
Malasana engages the muscles in the lower body, including the quadriceps, hamstrings, and calf muscles. It also helps open up the hips, which contributes to this.
Also Read: 4 lower body yoga asanas for weak legs
5. Activates the pelvic floor
Your pelvic floor is located between the tailbone and the pubic bone within the pelvis. Women lose the strength of the pelvic muscles due to pregnancy, age, and childbirth. The yoga expert says that Malasana activates the pelvic floor muscles, which improves pelvic health for both men and women.
6. Good for mental stability
It is a yoga pose that helps improve focus, concentration, and balance. This grounding pose is often used as a preparatory pose for meditation, allowing practitioners to find stability and focus.
Who should do Malasana?
1. Pregnant women: Malasana can help pregnant women open up their hips, relieve lower back discomfort, and prepare for childbirth.
2. Working individuals: If you’re someone who spends too much time sitting at a desk, Malasana can be beneficial for you. It helps counteract the effects of prolonged sitting on the hips and lower back.
3. Runners and athletes: This pose is helpful for athletes as it helps stretch and strengthen the muscles around the hips and thighs.
4. People with digestive issues: Malasana is believed to aid digestion by promoting the movement of the abdominal muscles.
While Malasana or the Garland pose is good for your health, it is important to seek advise from a professional to avoid any injuries or health complications.