Malasana (Garland Pose): Lower Body Love.

The name Malasana is from Sanskrit, mala, a garland or rosary and asana, a seat or posture. This pose also appears often in various forms of exercise simply known as the squat. There are several variations of this pose. Some have the feet together and others keep the feet wider apart, some squeeze the thighs into the arms while others engage the outer hips to keep the pressure off of the arms. 

​The squat is a common sitting style in many cultures and countries. Western students often struggle with the squat pose as years of sitting in chairs have contributed to a combination of tightness and weakness in the ankles, knees, hips and low backs. By working on our squat we can reclaim a great portion of our strength and mobility, and gain better health in our pelvic floor and muscles of elimination that help to free up our digestive system.  

Benefits

• Stretches the buttocks and low back and calf muscles
• Strengthens the feet, legs, thighs, and torso
• Creates space in the lumbar spine
• Improves balance
• Cultivates concentration and focus
• Stimulates organs of the digestive system

Common Pitfalls

• This pose may not be suitable for students with specific hip, knee, or ankle injuries. -Substitute with a chair version or a supine version (on the back with feet on the wall).
• Students who are very tight in the hips, quads, or ankles may not be able to lower down all the way.
• Heels tend to lift of the floor if the feet are too close together. 

Step by Step How To

1. Begin standing.
2. Step the feet hip distance or slightly wider apart and angel the feet toes turned out and heels turned in (Like a dancers turnout 2nd position)
3. Keep the knees tracking inline with the toes as you bend the knees and lower the buttocks towards the heels. 
4. Lean forward between the thighs and hook the triceps to the inside of the thighs
5. Place the palms together in Anjali Mudra (prayer position) 
6. Lift the chest as the hips descend.
7. To release the pose, press into the feet and press the knees out to the sides (abduction of the thighs), and stand up. 

Modifications / Variations
Step the feet wider
Sit on blocks
Place a blanket or rolled mat under the heels for support if needed. 
Feet together (knees wide)
Half Bound Malasana
Full Bound Malasana

Hold the squat for 30-60 seconds, or try our squat challenge and build up to a longer hold!

Author: Chris Loebsack