Malasana(Garland Pose): Steps, Benefits & Precautions

Garland pose is one of the great poses for people who spend their entire time sitting. It tones and strengthens your legs, thighs, hips, heels, and your knees.

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Garland pose is also known as Squat pose as you sit in a squatting position while practicing it.

It is also known as Malasana in Sanskrit as Mala means Garland and Asana means Pose.

Garland pose stretches your thighs, groin, hips, torso, and ankles. It tightens your inner thighs too.

Also Read: 6 yoga poses for belly fat loss

Steps of Garland Pose (Malasana)

Always practice all yoga poses using steps so that you can do it effectively and perfectly, and prevent yourself from any injury.


Start this pose by sitting down in a squat position. Keep your feet near each other and your heels on the ground or a folded blanket.


Now open up our thighs wide and put them wider than your torso. Now exhale and bend forward in such a way that your fits between your thighs.


Now join your palms (making Namaskar pose), and put pressure against your thighs by your elbows. This will make your front torso stretched.


Now press your inner thighs against the side of your middle torso. Then extend your arms and swing them around to fit your shins into your armpits.


Now hold your lower legs and hold this position for 40-50 seconds, and inhale to realize the pose.

Also Read: 6 yoga poses for back pain relief

Weight Loss

Benefits of Garland Pose

Garland Pose has numerous health benefits. Let’s know all in brief. The health benefits of Malasana are:

  • Helps in losing extra fat in your thighs and belly
  • Tones the muscles of your legs, shoulders, back, and your neck.
  • Improves your digestion
  • It also helps in curing infertility
  • Improves balance, focus and concentration
  • Helps in relieving the stiffness in your shoulders
  • Makes your knees and ankles flexible
  • Tones your abdomen
  • Keeps you healthy both mentally and physically
  • Strengthens your digestive organs, spine, and hips
  • Increases blood flow in the pelvis
  • Regulates sexual energy

Also Read: 5 yoga poses to improve your posture

Precautions and Contradictions of Garland/Squat Pose

Take care of these precautions and contradictions before and while you practice Garland Pose.

  • Practice this pose only on an empty stomach
  • Do not put the pressure on your heel during practicing it
  • If you’ve injury or pain in your knees or hips, then don’t practice Garland Pose
  • Do a little warm-up before practicing it.
  • If you have a lower back injury then do not practice Garland pose.

Preparatory Poses for Garland Pose

You can start from these yoga poses before you practice the Garland Pose.

Follow-up poses of Garland Pose

After doing the Garland pose perfectly, you can further practice the following yoga poses.

So guys, this was all about the yoga pose Malasana. I hope it was helpful and informational to you.

If you’ve any queries or doubts, you can comment down them below in the comment section.

I hope you like this blog. Also, if you love reading yoga and lifestyle blogs, then check out our website YogaHolism for more.

Thanks for reading. Stay Healthy and Fit.

Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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