In Sanskrit Mala implies jewellery or Garland and Asana remains for stance, seat or stance. This stance is otherwise called “Squat Pose” or “Upavesasana”. It is, essentially, a squat. Slouching destructions into put effortlessly for youngsters and people who work in the fields. Regardless, the people who have work region livelihoods have lost practice and believe that it’s horrifying and awkward to do garland pose (मलासन). In any case, that should not unsettle you from doing Malasana (Garland Pose) since it is, frankly, most supportive to the people who have a latent lifestyle.

Preliminary Poses: – Upavistha Konasana, Virasana (Hero Pose), Baddha Konasana

Follow-Up Poses: – Adho Mukha Svanasana, Uttanasana, Bhujangasana (Cobra Pose)

Style of Asana: – Hatha yoga

Level of Asana: – Basic

How to do Malasana (Garland Pose, मलासन)


1. Start by doing hunching down. Amid this, put your feet close to each other, with your rear areas on the ground or upheld on the floor.

2. Presently extend your thighs, putting them easily more extensive than your middle.

3. Inhale out and twist forward in a way that your middle fits easily in the middle of your thighs.

4. Presently make Anjali Mudra (Namaste pose) by your palms, by your elbows make some weight against the inward thighs. By this the front piece of your middle is extended.

5. At that point press your inward thighs against the side of the center (middle). By then, broaden your arms, and swing them across finished with the true objective that your shins fit into the armpits. Hold your lower legs (Ankles).

6. Stay in the stance for 60 seconds. Take in and discharge the posture..

Yoga Alterations

Increment the stretch out in your groins by setting one hand on the ground, on the inside parts of your foot, and expand the converse hand towards the sky. Curve and hold. By then, repeat the stance on the inverse side.

Health benefits of Malasana (Garland Pose)

  • Malasana Stretches your thighs, hamstrings, bring down back, the sacrum, the crotch.
  • Fortifies hips, stomach related framework and spine.
  • Pose Improves your stance and tones the paunch.
  • Makes your lower legs and knees adaptable.


Maintain a strategic distance from Malasana (Garland Pose) in the event that you are experiencing knees.

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