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

Malasana is also known as Garland pose or Upavesasana. this yoga pose is very simple for you, this is just a squat down position. it is a down sitting position of human nature, used to forefathers. and a baby also can obvious that squatting is a human characteristic. Nowadays, our body sits to comfortable in a 90-degree angle. means most of us embrace of the creation of chairs, desk, and furniture.

We point out, that hip flexibility is a common issue for many people. Malasana (garland pose) is a deep squat that helps to opens your hips, groin, lower back, and digestive system. it has some long process, but it quickly importance for your pain prevention.

What is Malasana (Garland Pose)

This asana is the form of Upavesasana. it needs to be done with an empty stomach. Practioner have to ensure that taken 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 have 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.

How to do Malasana (Garland Pose)

  • First, you need to stand in Mountain pose (Tadasana) at the top of your mat.
  • Bending your elbows and bring your palm tougher in Anjali pose(prayer position)  make sure hands near the chest, with deep inhale breathing.
  • While exhale bend your knees or lower your hips towards the ground and sit on your soles of the feet.
  • Make sure that your hips remain very close to the ankles and pull your shoulder back.
  • Bring your elbows to the inside your knees with Anjali pose(prayer position) and press your elbows against the inner thighs calves.
  • Hold the Malasana pose for 30 seconds to 1 minute. inhale and to get out this pose, straighten the knees, and come into Uttanasan.

Benefits of Malasana (Garland Pose)

  • Malasana can help to reduce unnecessary fat from the belly.
  • It also helps in stimulates the metabolism, digestive fires and increasing the blood flow and flexibility.
  • It is more beneficial for lower back pain especially for the woman during menses.
  • It increases flexibility in your back muscles, knees, feet, and ankles.
  • It also activates the calves, glutes and digestive system.
  • It opens to the tightness of the hips and groin.
  • It helps to solve your constipation problems.


A woman should be avoided this asana if they are not comforted in menses.

  • This asana must be avoided who suffering from knees or lower back pain.
  • A pregnant woman must avoid practicing this asana.
  • Should be avoided soon after running by athletes.