How to Do Garland Pose (Malasana)

Introduction

Garland Pose, known in Sanskrit as Malasana, is a deep squatting posture that opens the hips and groin while strengthening the lower body. “Mala” means garland or necklace, and “asana” means pose. This pose is named after the way the arms drape around the legs, resembling a garland. Malasana is deeply rooted in yoga tradition and is also a functional pose found in many cultures as a resting position. Historically, it has been practiced to improve digestion, stimulate the abdominal organs, and maintain flexibility in the hips and ankles. In many Eastern cultures, this squatting position is a natural part of daily life, used for various activities and rest.

How to Perform Garland Pose

1. Start standing with your feet slightly wider than hip-width apart.
2. Turn your toes out slightly and slowly lower your hips into a deep squat.
3. Bring your palms together in front of your chest in prayer position (Anjali Mudra).
4. Press your elbows against the inner sides of your knees.
5. Keep your spine straight and chest lifted.
6. If possible, lower your hips until they’re closer to the floor than your knees.
7. Keep your heels on the floor if you can; if not, support them on a folded blanket.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply.
9. To release, slowly straighten your legs and return to standing.

Modifications and Variations

For Less Flexibility:

• Place a rolled blanket or block under your heels if they don’t reach the floor.
• Use a yoga block under your sitting bones for support.
• Widen your stance if you have difficulty balancing.

For More Challenge:

• Lower your hips closer to the floor.
• Bring your palms to the floor between your feet.
• Hold the outside edges of your feet with your hands.

Variations:

• Supported Garland Pose: Perform the pose with your back against a wall for added support.
• Dynamic Garland Pose: Move in and out of the pose, coordinating with your breath.

Benefits

1. Opens the hips, groin, and lower back
2. Stretches the ankles, calves, and Achilles tendons
3. Strengthens the core and pelvic floor muscles
4. Improves balance and stability
5. Aids digestion and can help relieve constipation
6. Prepares the body for childbirth (when practiced during pregnancy under guidance)
7. Can help relieve lower back pain
8. Improves circulation in the lower body

Cautions

• If you have any knee injuries or chronic knee pain, practice this pose with caution or avoid it.
• Those with lower back issues should keep the spine straight and avoid rounding the back.
• If you have hip problems, widen your stance and don’t force your hips to lower beyond your comfort level.
• Pregnant women should widen their stance and may need to limit the depth of the squat, especially in later stages of pregnancy.
• If you have ankle or Achilles tendon issues, use support under your heels.

Remember to approach this pose gradually, especially if you’re not used to deep squatting. It’s normal for this pose to feel challenging at first, particularly for those with tight hips or ankles. Focus on maintaining a straight spine and steady breathing. If you feel any sharp pain, especially in the knees, come out of the pose immediately. With regular practice, you may find that your ability to stay in this pose comfortably improves over time.