Benefits of Malasana (Garland Pose) and How to Do it

Introduction:

Daily yoga practice at home may help you stay healthy, productive, calm, and joyful throughout the day. According to yogic texts, practicing yoga indicates a complete balance between the mind and body and between man and the environment. As a result, yoga helps overcome all forms of suffering to achieve freedom. Asanas create physical and mental stability and give the discipline and strength to maintain any posture. Malasana is one such beginner-level yogasana.¹ Let’s find out more about malasana.  

What is Malasana?

Malasana is also known as garland pose or squat pose.²  

Malasana combines the Sanskrit words “Mala” and “asana,” which both mean a garland or necklace. The three asanas that prepare you for malasana are tadasana, naukasana and padhastasana. After doing malasana, we can do any yoga asana except chakrasana, halasana and plank. In addition, there are some variations of malasana, which involve the use of a chair or a wall for support.  

How to Do It?

Malasana is performed as follows: 

• Take a seat on the mat or the ground with your feet slightly wider than your hips.² 
• Then, as shown in the picture, bend your knees into a squat position.² 
• Next, bring your hands together and join your palms in the ‘Namaskar’ position.² 
• Gently press your elbows toward your inner thighs.² 
• Then, try to bring your hips closer to the ground.² 
• Maintain a straight spine throughout the exercise.² 
• Then, slowly come to the original position. 

Do You Know?

Yoga practitioners have been doing malasana for centuries because of its numerous benefits. Some great sayings about ‘mala’ in malasana are fun to read. 

• According to Ayurveda, the three main waste products are faeces, urine, and sweat. In the Sanskrit language, mala indicates waste products. 
• People use mala for meditation or for performing devotional prayer. Such a mala is made up of linked beads (typically 108 beads). It might represent the circular nature of life, the cycle of creation, or a never-ending process of regeneration. In japa meditation, people sing mantras while counting beads. 
• In Indian mythology, the garland is associated with gods. People may offer a garland of flowers or beads in ritual ceremonies. In addition, Lord Vishnu is known to wear a garland of leaves and flowers, and Lord Shiva wears a garland of beads made of rudraksha seeds. 
• A garland of human heads that Goddess Kali wears around her neck represents the idea that nature has total control over all living things and has the power to destroy human life. Male heads represent the ego, which must be crushed to understand the true nature of the human soul and the universe around it. 

Let us go into more detail about malasana starting with its benefits. 

Asanas like Bhujangasana, Malasana, Usthrasana, Baddha Konasana, and Dhanurasana, may assist to relieve pain and discomfort related to menstruation. From my knowledge, Malasana is known for strengthening the lower abdominal (pelvic) muscles. This may help in menstrual irregularities.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Malasana:

Malasana benefits are as follows: 

1. Benefits of Malasana for PCOS (Polycystic Ovarian Syndrome)

PCOS is a condition that occurs in women and is caused by hormonal abnormalities. Obesity, hormone imbalance, stress, anxiety, and other mood-related problems are some of the most common symptoms of PCOS. Yoga asanas like the garland pose may improve relaxation, well-being, and productivity. It may also help in achieving hormonal balance.³ This may relieve the symptoms of PCOS by encouraging a positive perspective on life.² However, rather than relying just on malasana, you should consult a doctor and seek treatment for this condition. 

2. Benefits of Malasana for Constipation

Malasana yoga pose might help stretch the stomach and the lower portion of the body. It may also improve intestinal function. So, it might be helpful in the elimination of waste products from the body.³ As a result, garland pose yoga might be beneficial for constipation. For best results, please get medical advice before performing the malasana pose. 

3. Benefits of Malasana for the Hips

Malasana may help open up the hips. Additionally, it might stretch the area of the hips and inner thighs. It may be beneficial to stretch the lower body essentially. It might also relieve tension from the thigh and neck region.^2,3 However, the promising results of malasana as a hip opener need to be explored further. To avoid complications, kindly consult a physician.  

4. Benefits of Malasana for the Spine Muscles

When the malasana is performed, you must keep your back or spine straight. It might also help enhance the spinal column’s flexibility. As a result, malasana or garland pose might help to reduce lower back pain.² Malasana may also help correct your posture.¹ However, don’t rely on malasana for relief of back pain, as it can cause side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer. 

5. Benefits of Malasana for Mental Stability

The garland posture may help calm the central nervous system. Additionally, it might improve focus, concentration and balance. This may help to reduce an individual’s stress.¹ However, for better health outcomes, please visit your doctor and do this asana under the guidance of your trainer. 

6. Benefits of Malasana for Metabolic Syndrome

Metabolic syndrome (Met S) is a disorder linked to diabetes and cardiovascular disease. Supriya et al., 2017 discovered that yoga poses like malasana can help reduce proinflammatory adipokines.    Adipokines are produced by adipocytes which are associated with blood pressure management. Adipokine balance is essential as it is known to be the regulator of Met S. In this way, malasana may help manage metabolic syndrome as well as diabetes and high blood pressure.⁴ However, please get medical advice for better health results and perform this asana with a trainer’s supervision. 

7. Benefits of Malasana for Urinary Incontinence in Women

The inability to regulate urine leakage is referred to as urinary incontinence. In a study by Alison et al., 2014, women with urinary incontinence were examined with six weeks of yoga therapy. The results showed that malasana improved urinary incontinence in middle-aged and older women. Malasana yoga may also enhance and maintain lower body balance, strength which was seen in Alison’s study.  Malasana may help reduce stress, anxiety and autonomic nervous system dysfunction, which will help with urine control. It may also help with urinary tract infections in women.⁵ However, kindly consult the doctor for diagnosis and treatment. In addition, it would help if you practised the malasana under the guidance of the trainer. 

8. Other Benefits of Malasana Yoga Pose

Some of the garland pose yoga benefits are: 

• It may increase the blood flow in the pelvis region.³ 
• It may help stretch and tone the abdominal muscles.³ 
• It might stretch the ankles.² 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

I recently read an article which suggests that regular practice of Malasana may increase one’s libido. Malasana is known to strengthen the abdominal muscles and may increase the blood circulation towards the abdomen.

Dr. Rajeev Singh, BAMS

Risks of Exercise:

• Avoid malasana if you have a knee injury. In that case, please consult a doctor and perform malasana under the guidance of a trainer. 
• If you have had a lower back injury, you must consult a doctor before practising malasana. 
• Try to avoid malasana if you feel pain in the stomach and spinal region while doing malasana; consult your doctor to prevent further complications, and do this asana under the guidance of your trainer. 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.  

Conclusion:

Yoga is a scientific way of life that promotes the balance of all parts of the human body. Malasana, or the garland pose, is a yoga asana with several benefits, such as stretching the stomach, thighs, pelvis region and spine. It is especially good for women as it helps in UI, PCOS and pelvic health in general. However, if you feel pain while performing the malasana, kindly consult the doctor.  

Frequently Asked Questions (FAQs):

References:

1. Dhapola MS, Prasad MR. Role of different asanas during prenatal and postnatal pregnancy. International Journal of Physical Education & Sports. 2018;3:09-16.Available from: https://www.academia.edu/40092291/Role_of_Different_Asanas_during_Prenatal_and_Postnatal_Pregnancy 

2. Bijendar Singh JB, Laxmi V. The Positive effects of Asanas and Pranayama on PCOS and How to deal with hormonal imbalance? Science and Technology. 2021;7(0707029):190-5. Available from: http://www.ijmtst.com/volume7/issue07/31.IJMTST0707029.pdf 

3. Kumari S, FOGSI P, Mukherjee B, FOGSI VP, Patel M, FOGSI SG, Singh R, Raina A, Ob-Gyn SC, Noida G, Singh A. Yoga and Endocrine Harmony. Available from: https://www.fogsi.org/wp-content/uploads/committee-2020-activities/vol-25-endocrinology-committee-newsletter.pdf 

4. Supriya R, Yu AP, Lee PH, Lai CW, Cheng KK, Yau SY, Chan LW, Yung BY, Siu PM. Yoga training modulates adipokines in adults with high‐normal blood pressure and metabolic syndrome. Scandinavian journal of medicine & science in sports. 2018 Mar;28(3):1130-8. Available from: https://www.researchgate.net/publication/321585575_Yoga_training_modulates_adipokines_in_adults_with_high-normal_blood_pressure_and_metabolic_syndrome 

5. Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female pelvic medicine & reconstructive surgery. 2014 May;20(3):147. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310548/pdf/nihms656936.pdf 

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