MALASANA
Method of Practice: Malasana (Garland Pose)
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01
Stand upright with your feet slightly wider than hip-width apart. -
02
As you exhale, bend your knees and lower yourself into a deep squat. -
03
Bring both hands together in front of your chest in Namaskara Mudra (Anjali Mudra). -
04
Place your elbows against the inner sides of your knees and gently press the knees outward while keeping your spine erect. -
05
Breathe deeply and hold the posture for a few seconds. -
06
Repeat 3–5 times.
Benefits of Malasana (Garland Pose)
- Improves digestion and metabolism, helping to relieve constipation, gas, acidity, and indigestion.
- Enhances blood circulation in the pelvic region, promoting reproductive health and helping to relieve menstrual pain and cramps.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for indigestion, constipation, gas, acidity, Polycystic Ovary Syndrome (PCOS), menstrual pain and cramps, and is also considered a helpful posture during pregnancy when practiced under appropriate guidance.
- Supports the management of prostate disorders, urinary incontinence, haemorrhoids (piles), anal fissures, and joint pain.
Contraindications / Precautions
- Do not perform this pose if you have:
- Severe knee or ankle pain or injury
- Arthritis or other serious conditions affecting the knees or ankles
- Note: If you are pregnant or have any musculoskeletal disorder, practice this pose only under the guidance of a qualified physician or yoga expert.
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