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How to perform Malasana (garland pose)?

Malasana is a yoga pose that stretches the hips, thighs, and lower back. This guide explains its steps, benefits, and alignment tips. It improves flexibility and posture, making it beneficial for those with a sedentary lifestyle.

  • 17 Mar 2025
  • 3 min read
  • 31 views

Malasana, also known as the garland pose, is a simple yet highly effective yoga asana. Whether you are new to yoga or a seasoned practitioner, learning how to do Malasana can offer a variety of health benefits. This article will list these benefits and provide a step-by-step guide on performing this pose.

What Is Malasana?

Malasana, popularly known as the garland pose, is a deep squat posture that helps stretch the hips, thighs, lower back and ankles while improving overall posture and balance.

This yoga pose is highly valued for strengthening the core and opening up the pelvic region. It is particularly beneficial for those who sit for prolonged periods since it counteracts tightness in the hips and the lower body.

Steps for performing Malasana

To truly understand how to do Malasana pose, follow these essential steps:

  1. Start in a standing position:

Begin in Tadasana, or the Mountain Pose, with your feet slightly wider than hip-width. Keep your toes pointing slightly outward.

  1. Lower into a squat:

Bend your knees slowly and lower your hips into a squat position. Keep your heels grounded. If you can keep your heels on the floor, support them using a folded blanket or a yoga block.

  1. Bring your hands together:

Place your palms together in a prayer position (Anjali Mudra) at the centre of your chest. Press your elbows gently against the inner thighs to help open the hips.

  1. Lengthen the spine:

Ensure you keep your back straight. Avoid collapsing forward or rounding your shoulders. Engage your core muscles to maintain balance.

  1. Hold the pose:

Hold this position for 5-10 deep breaths, focusing on your breathing and maintaining alignment.

  1. Release the pose:

To come out of the pose, straighten your knees and return to Tadasana.

Conclusion

Learning how to do a Malasana pose can bring incredible mental and physical benefits. The asana is a grounding pose that improves flexibility, enhances overall well-being, and strengthens the lower body.

Incorporating yoga into your wellness routine is a wise choice, but remember to supplement these alternate therapies with routine health check-ups. Health insurance plans support long-term health by covering preventive care and medical expenses during unexpected health emergencies.



Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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