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Beginnerमालासन · মালাসন
Garland Pose (Squat)
A deep squat that opens the hips, groin, and lower back while stimulating digestion. Malasana is the natural human resting posture found in most traditional cultures — and largely lost to chair-sitting.
How to Practise
- 1
Stand with feet slightly wider than hip-width, toes turned out at ~45°.
- 2
Bend the knees and lower the hips toward the floor into a squat.
- 3
If heels lift, place a rolled blanket under them for support.
- 4
Bring hands to prayer at the chest. Use elbows to gently press the inner knees wide.
- 5
Keep the spine long; avoid rounding the back. Hold 30 seconds to 2 minutes.
Cautions & Contraindications
Knee injury (use significant support). Hip replacement.
Benefits
- ✓Opens hips, groin, and lower back
- ✓Tones abdominal organs
- ✓Improves digestion
- ✓Strengthens the ankle joints
- ✓Relieves lower back tension