Malasana (मलासन)

Malasana (मलासन), also known as Garland Pose or a yoga squat, is a deep squatting posture that is excellent for stretching and strengthening the hips, ankles, and groins. The name comes from the Sanskrit word “mala,” which has a few meanings, including “garland” or “impurities.”

How to do Malasana

  1. Start in a standing position with your feet slightly wider than hip-distance apart, with your toes turned out at about a 45-degree angle.
  2. Exhale as you bend your knees and lower your hips toward the floor, coming into a deep squat.
  3. Bring your palms together in a prayer position (Anjali Mudra) at your heart center. Use your elbows to gently press your inner knees apart, widening the hips.
  4. Keep your spine long and straight, avoiding any rounding of the back. Imagine rooting your tailbone toward the floor while simultaneously lifting the crown of your head.
  5. If your heels lift off the floor, place a folded blanket or a yoga block under them for support. The goal is to keep your feet flat on the ground.
  6. Engage your core and hold the pose for 5-10 breaths or longer, as comfortable.
  7. To release, place your hands on the floor and gently lift your hips, straightening your legs to return to a standing position.

Benefits of Malasana

  • Improves Flexibility and Mobility:
    Malasana is an excellent hip opener. It deeply stretches the hips, groins, ankles, and the back torso, improving overall flexibility and range of motion.
  • Strengthens the Lower Body:
     The pose strengthens the muscles of the ankles, knees, thighs, and glutes.
  • Aids Digestion: The deep squat compresses the abdominal organs, which can help stimulate the digestive system and relieve issues like bloating and constipation.
  • Strengthens the Pelvic Floor:
     Malasana is particularly beneficial for women as it tones and strengthens the pelvic floor muscles. It is often recommended as a preparatory pose for childbirth.
  • Calms the Mind:
    As a grounding pose, it helps to calm the nervous system, reduce stress, and promote a sense of stability and balance.

Contraindications of Malasana

Avoid or modify this pose if you have:

  • Knee, Ankle, or Hip Injuries:
    The pose places significant pressure on these joints. If you have any chronic pain or recent injuries in these areas, it’s best to avoid it.
  • Recent Abdominal Surgery:
     The abdominal compression and engagement can be harmful after a recent surgery.
  • Lower Back Pain:
     While the pose can help with some types of back pain, it can be a contraindication for severe or chronic back conditions.
  • Dizziness or Vertigo:
     The change in body position may cause dizziness.
  • Pregnancy (First Trimester):
     While often recommended later in pregnancy, it’s best to avoid it in the first trimester. Always consult a healthcare professional before practicing.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Hips:
 The pose involves a deep external rotation and flexion of the hip joints.

Ankles and Knees:
 It requires and improves the mobility and flexibility of the ankle and knee joints.

Spinal Muscles:
 The pose works to lengthen and strengthen the spine, especially the lower back (erector spinae).

Pelvic Floor:
It actively engages and tones the pelvic floor muscles.

Quadriceps and Hamstrings:
 The deep squat works on both the front and back of the thighs.