Malasana Pose: Steps, Benefits & Tips

Malasana Pose, also known as the yogic squat, offers multiple health benefits, including improved hip mobility, digestion, and posture. Explore its steps, benefits, and essential tips for better practice.
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3 min
17-November-2025

Malasana, or the Garland Pose, is a deeply grounding yoga posture known for its simplicity and effectiveness. This deep squat pose has been a part of traditional Indian practices for centuries, promoting spinal strength and flexibility.

Ideal for people with sedentary lifestyles, Malasana helps reverse the strain caused by long hours of sitting. It opens up the hips, stretches the lower back, and encourages better posture. Additionally, it supports digestive health and enhances mental focus.

When practiced regularly and with correct form, Malasana can significantly boost lower-body strength, improve mobility, and reduce stiffness. Learning the proper technique is essential to avoid injury and fully reap its physical and mental benefits.

What is Malasana Pose (Garland Pose)

Malasana, also known as Garland Pose, is a foundational yoga posture that involves a deep squat to build strength, flexibility, and balance in the lower body. Widely practiced across yoga traditions, this pose is especially effective in opening the hips, stretching the lower back, and strengthening the thighs, knees, and ankles.

One of the key benefits of Malasana is its ability to reverse the harmful effects of prolonged sitting—like tight hips, lower back stiffness, and poor posture. It also supports digestive health by gently compressing and stimulating the abdominal organs, improving circulation in the pelvic region.

Beyond the physical, Malasana offers calming effects on the mind. With a focus on mindful breathing and stillness, it helps relieve stress, reduce anxiety, and enhance mental clarity. Practiced regularly with the right technique, Garland Pose not only improves spinal alignment and posture but also contributes to a stronger, more grounded body and mind.

How to do Malasana Pose correctly

  • Start in a standing position – Stand with your feet hip-width apart and keep your spine straight.
  • Lower into a squat – Slowly bend your knees and lower your hips towards the ground, keeping your heels flat.
  • Position your knees and elbows – Spread your knees wider than your hips. Bring your palms together in a prayer position and press your elbows against the inner thighs.
  • Maintain a straight spine – Keep your chest open and your back straight. Avoid rounding your shoulders or collapsing forward.
  • Hold and breathe – Stay in the pose for 30–60 seconds, taking slow, deep breaths.
  • Release the pose – Slowly straighten your legs and return to a standing position.

Practising Malasana correctly ensures maximum benefits while preventing strain or discomfort. Beginners can use props like a yoga block under the heels for better balance.

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Health benefits of Malasana Pose

  • Helps in toning the lower body: Malasana engages the thighs, calves, glutes, and lower back muscles. Holding this deep squat activates and tones these areas, helping build strength and endurance in the lower body.
  • Acts as a powerful hip opener: This pose deeply stretches the inner thighs and groin, loosening tight hips. Regular practice increases hip mobility, which is essential for daily movements and overall spinal support.
  • Helps maintain posture: By aligning the spine and encouraging an upright chest, Malasana helps correct slouched posture. It promotes awareness of body alignment, which translates into better posture even off the mat.
  • Increases range of motion in knee and ankle
    Malasana requires a full flexion of the knees and ankles. Over time, this improves joint mobility, enhances stability, and reduces stiffness—especially beneficial for those with limited lower-body flexibility.
  • Relieves menstrual pain: The pose gently compresses and stretches the pelvic region, easing tension in the lower abdomen. This makes it helpful for relieving cramps and discomfort associated with menstruation.
  • Promotes better digestion: By gently massaging the abdominal organs, Malasana stimulates digestive function. It can relieve bloating, promote bowel movements, and support overall gut health.
  • Reduces lower back pain: Stretching the lower spine and strengthening supporting muscles helps release tension from the lumbar area. It provides relief for individuals with sedentary routines or chronic back tightness.
  • Improves pelvic floor health: The squatting position strengthens the pelvic floor muscles, which is essential for bladder control, core stability, and postnatal recovery. It’s especially beneficial for women’s reproductive health.
  • Calms the mind: The grounding nature of Malasana, combined with deep breathing, helps calm the nervous system. It promotes mental clarity, mindfulness, and reduces feelings of stress or anxiety.
  • Boosts circulation: The squat position improves blood flow, especially in the pelvic and lower limb regions. This enhanced circulation helps nourish tissues and supports the body’s natural healing processes.
  • Increases flexibility: Stretching multiple muscle groups—hips, thighs, calves, and ankles—leads to greater flexibility and ease of movement. This reduces the risk of injuries and improves overall mobility.
  • Supports detoxification: By stimulating abdominal organs and improving blood flow, Malasana supports the body's detox processes. It helps eliminate waste more efficiently through improved digestive and circulatory function.
  • Enhances balance and coordination: Maintaining stability in this posture engages core muscles and strengthens neuromuscular coordination. It trains the body to stay centered, improving overall balance and control. Regular practice of Malasana contributes to overall physical and mental well-being.

What are the mudras of Malasana (garland pose)?

In yoga, mudras are subtle hand gestures that channel energy and enhance focus during practice. When combined with Malasana, mudras deepen its benefits by balancing the mind and body. Commonly used mudras include Anjali Mudra (palms together at the heart for grounding) and Jnana Mudra (thumb and index finger joined for awareness). Practising these mudras while holding Malasana enhances inner calm, strengthens concentration, and allows practitioners to feel more centred during this grounding yoga posture.

What are the types of Malasana

Malasana, or Garland Pose, offers several variations to suit different levels of flexibility and strength, each bringing its own set of unique benefits. Here are three widely practiced forms:

1. Basic Malasana

This is the traditional version of the pose, performed by squatting with feet close together and heels grounded. Hands are brought into Anjali Mudra (prayer position) in front of the chest, with elbows gently pressing into the inner knees. This variation helps build lower body strength, improves hip mobility, and supports healthy digestion.

2. Parivrtta Malasana (Revolved Garland Pose)

A deeper variation, Parivrtta Malasana adds a spinal twist to the basic squat. One hand rests on the floor while the other reaches upward, creating a gentle rotation through the torso. This version enhances spinal flexibility, supports detoxification, and improves balance and core stability.

3. Sahaja Ardha Malasana (Flowing Half Squat)

In this dynamic variation, one leg stays bent in a squat while the other extends outward. The body gently shifts from side to side, creating a flowing movement. Sahaja Ardha Malasana increases hip and hamstring flexibility, enhances coordination, and encourages fluidity in motion.

Things to know before doing Malasana yoga

Before you start practising Malasana, it’s important to keep a few essentials in mind for a safe and effective experience:

  • Warm up properly: Stretch your hips, ankles, and spine to prepare your body for the deep squat.
  • Maintain balance: Keep your feet flat on the floor and avoid straining your knees or ankles.
  • Use support if needed: Beginners can place a folded blanket or block under the heels for stability.
  • Mind your posture: Keep your spine straight and chest open to avoid slouching.
  • Listen to your body: Avoid forcing the pose if you feel pain, especially in the lower back or joints.
  • Practice on an empty stomach: For better digestion and comfort, try Malasana at least 3–4 hours after a meal.

By keeping these points in mind, you’ll enjoy the benefits of Malasana safely while building strength and flexibility.

Common mistakes to avoid in Malasana Pose

  • Rounding the back – Always keep the spine straight to avoid strain.
  • Lifting the heels – Ensure your heels remain grounded for balance.
  • Placing feet too close together – Keep them shoulder-width apart for stability.
  • Overstraining the knees – Avoid excessive pressure on the knees to prevent discomfort.
  • Holding the breath – Maintain slow, deep breathing for better relaxation.

Avoiding these mistakes helps in achieving proper alignment and maximising the benefits of Malasana.

Who should avoid Malasana Pose

  • Individuals with knee injuries – The deep squat position can put strain on weak or injured knees.
  • People with lower back issues – Those with severe back problems should practise under guidance.
  • Pregnant women – Should consult a doctor before attempting Malasana.
  • Individuals with ankle or hip pain – If there is discomfort, modifications may be required.

Consulting a yoga expert or physiotherapist is advisable before practising Malasana if any of these conditions apply.

How long to hold Malasana position?

The duration of Malasana depends on your comfort and experience level:

  • Beginners: Start by holding the pose for 20–30 seconds with support if needed.
  • Intermediate to advanced: Gradually increase the hold to 1–2 minutes while maintaining steady breathing.
  • Listen to your body: Never push beyond your comfort; come out of the pose if you feel strain.

Holding Malasana mindfully ensures maximum benefits without causing stress to your body.

Best yoga poses to complement Malasana practice

  • Baddha Konasana (Butterfly pose) – Enhances hip flexibility.
  • Adho Mukha Svanasana (Downward dog pose) – Stretches the spine and hamstrings.
  • Balasana (child’s pose) – Relaxes the lower back and improves posture.
  • Utkatasana (Chair pose) – Strengthens leg muscles and improves balance.
  • Tadasana (Mountain pose) – Enhances body alignment and posture.

Practising these poses along with Malasana enhances flexibility, strength, and overall yoga benefits.

What are the risks of overdoing Malasana

While Malasana yoga offers numerous benefits, overdoing the pose or practicing it with improper alignment can lead to strain on the knees, ankles, or lower back. Holding the position for too long without adequate flexibility may also cause discomfort. It's essential to listen to your body, use props if needed, and gradually build strength and mobility to avoid injuries.

What are the risks of overdoing Malasana

While Malasana yoga offers numerous benefits, overdoing the pose or practicing it with improper alignment can lead to strain on the knees, ankles, or lower back. Holding the position for too long without adequate flexibility may also cause discomfort. It's essential to listen to your body, use props if needed, and gradually build strength and mobility to avoid injuries.

Conclusion

Malasana, or Garland Pose, is a highly beneficial yoga posture that improves flexibility, strengthens the lower body, and enhances digestion. It is particularly useful for counteracting the negative effects of prolonged sitting and poor posture. Regular practice of this pose can improve spinal health, hip mobility, and mental relaxation.

However, it is essential to perform Malasana correctly to avoid injuries. Paying attention to alignment, breathing, and posture ensures maximum benefits. Additionally, combining Malasana with complementary yoga poses further enhances its positive effects.

For individuals with knee or lower back issues, modifications or professional guidance may be necessary. Incorporating Malasana into a daily yoga routine can significantly contribute to overall physical and mental well-being.

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Frequently asked questions

What are the key benefits of Malasana Pose?
Malasana Pose enhances hip flexibility, strengthens the lower body, and improves digestion. It also supports spinal health, boosts blood circulation, and helps relieve stress. This pose encourages better posture and reduces stiffness caused by prolonged sitting, making it ideal for those with sedentary lifestyles.

Can beginners practice Malasana Pose easily?
Yes, beginners can practise Malasana Pose with proper guidance. It is a simple yet effective deep squat that improves flexibility and strength. However, maintaining balance and proper alignment is crucial to avoid strain.

How long should I hold Malasana Pose for the best results?
Holding Malasana for 30–60 seconds is ideal for beginners, while advanced practitioners can extend it to 2–3 minutes. This duration helps improve flexibility, strengthen muscles, and enhance relaxation.

Is Malasana Pose safe during pregnancy?
Malasana Pose can be safe during pregnancy if done with proper modifications and under expert guidance. It helps open up the hips and prepares the body for childbirth. However, caution is necessary, especially in the later stages.

What is a Malasana pose good for?

Malasana is excellent for opening the hips, strengthening the lower body, improving posture, and enhancing digestion. It also calms the mind and supports pelvic floor health.

How long should you hold Malasana?

You can hold Malasana for 30 seconds to 1 minute, depending on your comfort level. With regular practice, this duration can gradually be increased for deeper benefits.

What are the disadvantages of Malasana pose?

If done incorrectly or overdone, Malasana may strain the knees, ankles, or lower back. People with recent injuries or limited mobility should approach the pose cautiously or use props for support.

Can Malasana reduce belly fat?

Malasana alone won’t directly burn belly fat, but it stimulates digestion, activates core muscles, and supports better metabolism when practiced regularly as part of a balanced yoga routine.

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