Malasana or Garland Pose (some also refer to it as Squat Pose), in which the feet are together and the back is rounded with multiple hand placements.

Malasana is a form of Upavesasana, which is simply a sitting position. This is the sitting position of human nature, which was used by the ancestors. But now our body sits very comfortably at an angle of 90 degrees. Most of us make chairs, desks and furniture. This asana is actually most beneficial for people whose lifestyle is sedentary. This is one of those asanas that provides a rhythmic flow of awareness in your body.

We explain that hip flexibility is a common problem for many people. Malasana (Garland Pose) is a deep squat and also a facilitator of good pelvic floor health that helps open up your hips, waist and lower back, and stimulates proper digestion. It’s a long process, but it’s important right away for your constipation prevention.

If you also have the problem of constipation, then there is no need to worry, because Malasana is no less than life-saving for constipation and all other stomach diseases.

Malasana Basics

Sanskrit PronunciationMalasana
MeaningMala – Garland
Asana – Pose
Pose TypeSquat down & Hip opener
Pose LevelBeginner
Style of yogaHatha yoga
Other NamesSquat pose, Garland pose
StretchesThe thighs, hamstring, and calves
Strengthening legs, thighs, hips, and lower back
Duration30 second to 3 minutes

Malasana Meaning

Malasana is one of the most simple and beneficial yoga asanas. That is, the position in which we sit while defecating is called Malasana.

The word Malasana is a Sanskrit word made up of two words Mala + Asana. Mala means garland, garland, or necklace (hanging from the neck like a necklace), and asana means posture or posture. It is pronounced like ma-la-sa-na.

However, Malasana has to be done on an empty stomach. The practitioner must ensure that he has food at least six to seven hours before practicing this asana and gives the body enough time to digest the food.

Ideally, there should be a gap of at least 10 to 12 hours between practice and food, which is often advised as it is best to practice this asana in the morning.

However, due to different busy schedules of people, many of them find difficulty in performing this asana in the morning. These people can practice this asana in the evening. Whenever you practice this asana, it is important to have clean intestines.

Practice Guide For Malasana (Garland Pose)

The Practice Guide to Perform Malasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.

Preparatory Poses

Garland Pose: Step-by-Step Instructions

  • Begin standing at the top of your mat with your feet slightly wider than hip-width apart.
  • Turn your toes slightly outward, externally rotating your thighs.
  • As you exhale, bend your knees and lower your hips down toward the floor, coming into a squatting position. Your heels may lift off the floor initially, which is okay.
  • Bring your palms together at your heart center in a prayer position. Use your elbows to press your knees gently open, creating space in the groin area.
  • Keep your spine long and your chest lifted. Engage your core muscles to support your lower back.
  • If possible, try to bring your buttocks as close to the floor as you comfortably can, eventually aiming to have your heels grounded.
  • You can experiment with the width of your stance and the angle of your feet to find the most comfortable and stable position for your body.
  • Hold the pose for several breaths, feeling the stretch in your ankles, groins, and lower back.
  • To release the pose, gently lower your buttocks down to the floor and come to a seated position, extending your legs out in front of you or transitioning into another posture.
  • You can repeat Garland Pose several times during your yoga practice or include it as part of a sequence.


  • If your heels don’t reach the floor, you can place a folded blanket or yoga block under your heels for support.
  • If you have difficulty balancing in the pose, you can hold onto a chair or place your hands on the floor in front of you for stability.

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. This improves physical and mental health. Malasana yoga is easy to do, but it is a little difficult to perform the yoga asanas correctly; Because even a little carelessness can cost you dearly.

This position of the body, which has been prevalent in Indian culture since time immemorial, is formed when one sits 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