Malasana or garland pose

By TNT Bureau

Malasana or the garland pose is a squatting pose designed to improve the digestive system. The malasana pose is also beneficial for the thighs and helps strengthen the muscles.


  • Opens your hips and groin
  • Stretches your ankles, lower hamstrings, back and neck
  • Tones your abdominals
  • Aids in digestion
  • Strengthens your metabolism
  • Keeps your pelvic and hip joints healthy
  • Ideal for prenatal yoga


  • Squat on the floor and keep your feet flat on the floor. Your heels should also be flat and facing forward on the floor. If you are unable to keep the heels completely flat, support it with a folded blanket
  • Now separate your thighs gently. Separate them wide enough to lean your torso into it. Your torso should fit in snugly. Join your hands in a salutation as you press your elbows against your inner knees. This will press against your front torso and lengthen it further
  • In the next step, press your inner thighs against your torso. Put your arms beyond the folded legs and press your shins into your armpits. Try clasping your ankles or your heels. This helps the torso lengthen and stretch further
  • Hold this position for 30 seconds to begin with and slowly increase the duration. Then, inhale as you slowly stand up

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