malasana yoga pose benefits

Malasana Pose is well-known for stretching and strengthening muscles, the core, and the lower back. The asana also invites many other physical, mental, and spiritual benefits.

Malasana Yoga Pose Benefits (Garland Pose)

Squatting used to be an ordinary posture for our ancestors. Through daily routine and normal practice, they were comfortable keeping their torso and upper legs hinged at a 160-degree angle. Nowadays, many of use sit in chairs, beds or cars all day long. We are most comfortable having our bodies set in a 90-degree angle.

So, we sit and we slouch; slowly, but surely, losing mobility in our hips and back. Unknowingly, our posture is fueling the fire for a wide range of health problems later in life. Fortunately, Malasana contradicts these common practices and keeps our joints well “oiled” for long-term use.

Yogi Squat, Garland Pose Modifications

Modified Malasana Pose

Malasana Yoga Pose Benefits (Garland Pose):

  • Opens your hips and groin
  • Stretches your ankles, lower hamstrings, back and neck
  • Tones your abdominal
  • Aids in digestion
  • Strengthens your metabolism
  • Keeps your pelvic and hip joints healthy
  • Ideal for prenatal yoga


Malasana Pose Variations

What You Should Know Before You Do The Malasana Yoga Pose

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.  

Level: Basic
Style: Hatha Yoga
Duration: 60 seconds
Repetition: None
Stretches: Thighs, Hamstrings, Groin, Lower back
Strengthens: Lower back, Hips, Digestive system

How to Do Malasana

Malasana (Squat or Garland Pose) Benefits, How to Do & Contraindications by Yogi Ritesh

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