Malasana (Garland pose) Steps, Benefits and Precautions


Garland pose (malasana)

Garland pose or malasana is a term for various squatted asanas. It’s a basic yoga pose or you can say that it’s beginners pose. This pose is really important for opening your lower body and making it flexible. It increases capacity of sitting on feet.


  • Stand straight and spread your legs as you do in squat.
  • Turn your heels inward and feet outward. Don’t force to bring heels inward, do according to your capacity.
  • Exhale and lower your hips down, in a way that your torso fits comfortably in between your thighs.
  • Now bring your hands in front of you, and press them together. Make some pressure by your elbows against your inner thighs. Doing this will stretch your front part of your torso.
  • Then Press your inner thigh against sides of your middle.
  • Hold the pose for 45 seconds to 1 ┬áminute. Breath normally.
  • To release the pose inhale and stand slowly .


Benefits :-

  • This pose stretches your inner thighs, groin, lower back and hamstring.
  • It also stretch your hips and improves digestive system.
  • Garland pose increase flexibility in knees and ankles.
  • It tones your belly and improves the posture.


Contradiction / Precautions :-

  • If you have knee, low back or ankle injury, then don’t do it.

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Actress Priya Mohane

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