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  • Unlocking the Advantages of Malasana: Embracing the Benefits of Garland Pose

    March 07, 2024 3 min read

    Benefits of Malasana (Garland Pose)

    Posted on - March 7th, 2024-Victoria Maybee - Yoga

    Malasana - Garland Pose

    In the vast landscape of yoga postures, malasana, also known as yogi squat, stands out as a grounding and transformative asana. Rooted in ancient yogic traditions, this squatting pose brings practitioners closer to the Earth, offering a myriad of physical, mental, and energetic benefits. In this exploration, we delve into the transformative power of malasana, and how its regular practice can enhance overall well-being.

    Physical Alignment and Flexibility:

    Deep Hip Opening:

    At its core, malasana is a deep hip-opening pose. The squatting position engages and stretches the muscles around the hips, promoting flexibility and increased range of motion. Regular practice helps alleviate tension in the hip joints, making it particularly beneficial for individuals who spend extended periods sitting.

    Strengthening the Lower Body:

    Malasana works synergistically to strengthen the muscles of the lower body, including the quadriceps, hamstrings, and calves. The pose's weight-bearing nature helps build stability in the legs, contributing to improved balance and endurance.

    Enhanced Digestion:

    The compression of the abdomen in malasana can stimulate the digestive organs, aiding in the natural process of elimination and promoting a healthy digestive system. This can be especially beneficial for individuals dealing with digestive issues or discomfort.



    Rooting Down for Mental Calmness:


    Sanskrit:  मालासन

    Meaning: Mala (Garland) Asana (Pose)

    Pose Type: Standing

    Chakra: Root - Muladhara Chakra

    Crystal: Red Jasper

    Benefits: Stretches your hips, groins, low back, shins and ankles.


    Grounding Energy:

    Malasana encourages a connection with the earth by bringing the body close to the ground. This grounding effect has a calming influence on the mind, helping to alleviate stress and anxiety. The pose's anchoring quality makes it an excellent choice for those seeking mental steadiness and a sense of inner peace.

    Mind-Body Awareness:

    The squatting position in malasana requires a mindful presence, fostering a deeper connection between the mind and body. As practitioners focus on the alignment of the pose and the sensation within, they cultivate a heightened awareness that extends beyond the mat into daily life.


    Tips for Practicing Malasana:

    Proper Alignment:

    Ensure that your feet are flat on the mat and hip-width apart. If needed, use a prop, like a block or blanket, under your heels for support. Maintain a lengthened spine and engage your core to prevent rounding in the back.

    Adaptations for Comfort: 

    For those with knee sensitivity, placing a folded blanket or cushion under the heels or sitting on a block can ease discomfort. Gradually work on increasing flexibility while respecting the body's limitations.

    Breath Awareness:

    Pay attention to your breath while in malasana. Allow the breath to flow smoothly, bringing a sense of ease and mindfulness to the pose. Use each exhalation to release any tension and sink deeper into the squat.

    IIncorporating malasana into your yoga practice can offer a host of physical, mental, and energetic benefits. Whether you are seeking to deepen your hip flexibility, cultivate mental calmness, or activate your root energy, this ancient pose provides a pathway to holistic well-being.



    Expert Thoughts

    Victoria is a travelling 500 RYT who provides vinyasa flow, restorative and yin yoga classes. She is currently working as a freelance copywriter and social media manager, and seeking teaching opportunities everywhere she goes. After obtaining her Journalism degree at Carleton University in Canada, she followed her free spirit and moved to Australia.

    Author Victoria Maybee  Category: Yoga

    Date: 03/07/2024

    All Rights Reserved @2024


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