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Malasana/Garland Pose

Updated: May 9, 2021

Let's face it- If you do not belong to a culture where sitting with crossed legs or squatting is a part of your daily life, this asana will be difficult at first to practice. Thanks to our Western lifestyle, sitting for longer hours on chair and bad posture makes this pose more challenging.

Malasana/Garland Pose- Yoga
Malasana/Garland Pose or Squat Pose

Have you ever noticed babies performing perfect Malasana Pose? So, why did we lose this ability as we grew. This pose may seem simple but its complex in the way as it involves many joints and muscle groups.

It works the quadricep, hamstring, gluteal, and calf muscles of the legs, plus, it strengthens the lower back and core.

Hip flexibility is a common issue for many people today. Sitting for long periods can shorten and tighten the inner thighs, groin, and hip flexors — which can cause poor posture and back pain.

Garland Pose is a hip-opening yoga posture that helps to lengthen and open the hips, creating more mobility for all of your daily activities.

The Sanskrit name for this pose, "Malasana" (mah-LAHS-uh-nuh) comes from two words:

* "Mala" — meaning "garland"

* "Asana" — meaning "pose"


1. Malasana stretches the thighs, groin, hips, ankles, and torso. It tones the abdominal muscles and improves the function of the colon to help with elimination.

2. This pose also increases circulation and blood flow in the pelvis, which can help regulate sexual energy.

3. Malasana improves balance, concentration, and focus.

4. Malasana is particularly beneficial for women who are pregnant, as it can later aid in childbirth.


Do not practice this pose if you have a recent or chronic low back or knee injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

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