Malasana or Garland pose (some also refer to it as squat pose), with the feet together and the back rounded with multiple hand placement variations.

Malasana is the form of Upavesasana, just a squat-down position. It is a down-sitting position of human nature, used by ancestors. But now our body sits very comfortably at a 90-degree angle. Most of us embrace the manufacture of chairs, desks, and furniture. This asana is actually most beneficial for those who have a sedentary lifestyle. It is also one of those asanas that provides a rhythmic flow of awareness in your body.

We point out, that hip flexibility is a common issue for many people. Malasana (garland pose) is a deep squat and also a facilitator of good pelvic floor health that helps to open your hips, groin, and lower back, and stimulates proper digestion. It has a long process, but it is quickly important for your constipation prevention.

No worries if you also have a constipation problem, because Malasana is no less than any life for all diseases of constipation and stomach.

Let us know what are the benefits of Malasana, their meaning, and how is it done.

Malasana Meaning

Malasana is one of the simplest and most beneficial yoga asanas. Its means the stage in which we sit during bowel movements, it is called Malasana

The word Malasana is a Sanskrit word that comes from two words mala+asana. Mala means Garland, rosary, or Necklace (hanging from the neck like a necklace), and Asana means Pose or seat. it is pronounced like maa-laa-sa-naa.

Although Malasana needs to be done with an empty stomach. Practioner have to ensure that take the meal at least six to seven hours prior to practicing this asana and provide enough time for the body to digest the food.

In an ideal sense, there has to be at least 10 to 12 hours of gap between the practice and the meal which is often advised as the best thing to practice this asana and also in the morning.

However, due to the different busy schedules of the people, a lot of them find it difficult to perform this asana in the morning. These people can practice this asana in the evening. The bowels need to be clean whenever you practice this asana.

Garland Pose Quick Facts

  • Sanskrit Name: Malasana
  • Pronunciation: maa-laa-sa-naa
  • Meaning: Mala, meaning “garland” or “rosary.”. Āsana, “posture” or “seat”.
  • Other Name: Kanchyasana, Squat
  • Pose Level: Beginner
  • Pose Position: Squat down
  • Drishti: Nasagre (Tip of the nose)
  • Targets: Hips, groin muscles, ankles, quads
  • Pose Type: Stretch
  • Stretches: hips and groin, boosts pelvic, and back health
  • Strengthens: feet and ankles
  • Stimulates chakra: Sacral chakra

Garland Pose: Step-by-Step Instructions

  • First, you need to stand in the Mountain pose (Tadasana) at the top of your mat.
  • Keep both your legs far apart, there should be a distance of 2 to 2.5 feet between both legs.
  • Now Bend your elbows and bring your palm together in the Anjali pose (prayer position)  make sure your hands are near the chest.
  • Now, while bending your knees, sit slowly towards the bottom, in this posture you will come to a bowel movement.
  • In this position lower your hips towards the ground and sit on the soles of your feet.
  • Keep your thighs wider than the upper part of the torso.
  • Make sure that your hips remain very close to the ankles and pull your shoulder back.
  • Exhale and bend forward as if your torso is stuck between your thighs.
    Combine both hands in such a position that a 90-degree angle is formed at the elbow.
  • Then keep the elbows of both hands inside the thighs, doing this will help you to expand the front part of your torso.
  • Stay in this posture for at least one minute.
  • Stand to get into your initial state, and bring your hands straight down.

Benefits of Malasana

Garland Pose is good yoga for beginners which can do wonders for your health and can help you look and feel good.

  1. Malasana yoga poses are the best asana for enlarging the hips. To perform this asana, you have to sit far and wide with your thighs which acts as a good hips opener.
  2. Malasana can help to reduce unnecessary fat from the belly.
  3. This asana gives a good stretch to the lower back, sacrum, genitalia, and hips.
  4. It also helps in stimulating the metabolism, and digestive fires, and increasing the blood flow and flexibility.
  5. Garland pose is more beneficial for lower back pain, especially for the woman during menses.
  6. It increases flexibility in your back muscles, knees, feet, and ankles.
  7. This yoga pose also activates the calves, glutes, and digestive system.
  8. It opens to the tightness of the hips and groin.
  9. It helps to solve your constipation problems.
  10. This yoga helps in treating acidity, constipation, and many stomach problems by stimulating the stomach and its organs. While doing Malasana yoga, there is pressure on your stomach and intestines which also enhances the digestive process.
  11. Garland pose also stimulates the reproductive organs and helps reduce the symptoms of menstruation and menopause.


If you are a beginner and are just starting a yoga practice, then maybe you have some difficulty sitting in this position, then for this, you sit on the edge of a chair

  • This asana must be avoided when suffering from knees or lower back pain.
  • A woman should be avoided this asana if they are not comforted with menses.
  • A pregnant woman must avoid practicing this asana.
  • Should be avoided soon after running by athletes.
  • If there is a problem with loose motion, do not do it without proper consultation.
  • If you have any type of physical problem, you should consult a doctor before doing this pose.


By doing Malasana yoga, both body and mind remain healthy. It maintains better physical and mental health. Malasana yoga is easy to do, but it is a bit difficult to do the yoga postures correctly; Because even a little carelessness can cost you heavily.

In Indian culture, this state of the body, which has been going on since time immemorial, is formed when one is seated for defecation.

The sitting position in Malasana yoga is very beneficial for your stomach and back. They provide a rhythmic flow of awareness in your body.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional