Benefits of Garland Pose ... Malasana stretches the thighs, groin, hips, ankles, and torso. It tones the abdominal muscles and improves the function of the colon ...SkiptocontentNEWARRIVALSCLOTHINGWomenShopAllWomen's7/8LeggingsLongLeggingsCaprisTopsSportsBrasPantsShortsJackets&SweatshirtsJoggers&SweatpantsLeotardsDresses&SkirtsIntimatesMaternityMenShopAllMen'sShirtsShortsPantsJackets&HoodiesKidsShopAllKids'YOGAMATS&PROPSSHOPALLYOGAMATS&PROPSMatsBlocksBlanketsStrapsBolsters&CushionsMatCleanersEye&NeckPillowsFitnessAccessoriesTherapyAccessoriesYogaBundlesSandbagsTowelsShopAllYogaMats&PropsACCESSORIESSHOPALLACCESSORIESMatBags&TotesMatCleanersGripSocksFaceMasksJewelryFunStuffHeadwearWaterBottlesYogaShoesShopAllAccessoriesMEDITATIONSHOPALLMEDITATIONCushionsSmudgeSticks&IncenseMalasSingingBowlsPrayerFlagsAltarAccessoriesShopAllMeditationHOME&WELLNESSSHOPALLHOME&WELLNESSHomeDecorAromatherapyDiffusersKitchenCrystalsFaceMasksBooksBath&BodyShopAllHome&WellnessBRANDSTopBrandsAmongTheFlowersAuraCaciaAuroraeBYogaBalanceCollectionBella+CanvasBeyondYogaBuddhaPantsDYIdZiElectricYogaEverydayYogaFreePeopleGaiamGlyderHalfmoonHardTailHuggerMuggerJadeYogaLilybodMandukaMarikaMindOverLatherNativeYogaNOWOnzieprAnaRXLASpiritualGangsterTaviNoirToesoxWorkmanPublishingYak&YetiYolohaZafuko#-CLoading...D-HLoading...I-NLoading...O-RLoading...S-TLoading...U-ZLoading...STUDIOSSALEAccountSearchMyCart(0)Yourcartisempty20%OffGaiamnowthrough7/22.UsecodeGAIAM20PriceMatchGuaranteeFreeShippingon$75+:BuyNow.PayLater.:OnlineYogaClassesThatMoveYouNowreading:HowtoDoGarlandPoseinYogaSharePrevNextHipflexibilityisacommonissueformanypeopletoday.Sittingforlongperiodscanshortenandtightentheinnerthighs,groin,andhipflexors—whichcancausepoorpostureandbackpain.GarlandPoseisahip-openingyogaposturethathelpstolengthenandopenthehips,creatingmoremobilityforallofyourdailyactivities.TheSanskritnameforthispose,"Malasana"(mah-LAHS-uh-nuh)comesfromtwowords:"Mala"—meaning"garland""Asana"—meaning"pose"Sometimesalsocalled,"WideSqua

XSyracuse-315.671.5755Albany-518.724.5750Rochester-585.244.1280HomeBlogYogaTheHealthBenefitsofMalasana(GarlandPose)TheHealthBenefitsofMalasana(GarlandPose)ByCNYHealingArts-May04,2011Tags:cnyhealingarts,GarlandPose,rochester,syracuse,yogaSHARESquattingusedtobeanordinarypostureforourancestors.Throughdailyroutineandnormalpractice,theywerecomfortablekeepingtheirtorsoandupperlegshingedata160-degreeangle.Nowadays,manyofusesitinchairs,bedsorcarsalldaylong.Wearemostcomfortablehavingourbodiessetina90-degreeangle.So,wesitandweslouch;slowly,butsurely,losingmobilityinourhipsandback.Unknowingly,ourpostureisfuelingthefireforawiderangeofhealthproblemslaterinlife.Fortunately,Malasanacontradictsthesecommonpracticesandkeepsourjointswell“oiled”forlong-termuse.TopracticeMalasanawithalicensedyogapractitioner,checkoutouryogaclassschedulesbylocation(Syracuse,Rochester).GettingIntoGarlandPose:Beginbycomingintoasquat.Bringyourfeetasclosetogetherasyoucancomfortablygetthem,whilestillkeepingthemrelativelyparalleltoeachother.Ifpossible,keepyourheelsonthefloor;ifnot,supportthemwithafoldedmatorrolledupblanket.Moveyourthighsslightlywiderthanyourtorsoand,asyouexhale,leanforwardsoyourtorsofitssnuglybetweenthem.Trytorelaxyourfrontankles.Now,pressyourelbowsagainstyourinnerknees,creatingresistance,andbringyourpalmstogetherinprayeratthecenterofyourchest.Thisshouldhelplengthenyourtorso.Remembertokeepyourbodyweightforward;it’seasierifyouarepracticingMalasanaonanaturalincline.Todeepenthepose,pressyourinnerthighsagainstthesidesofyourtorso.Extendyourarmsoutandnotchyourshinsintoyourarmpits.Then,pressyourfingertipstothefloororclaspthebackofyourheelsfromoutsideyourankles.Yourspineshouldbestraightandyourshouldersrelaxed.Holdposturefor30secondsifyouarejustbeginningtopracticeMalasana.Graduallyworkyourwayuptofiveminutes.Tocomeoutofthepose:inhale,straightentheknees,andcomeintoUttanasana(StandingForwardBendPose).BenefitsofGarlandPose:OpensyourhipsandgroinStretchesyourankles,lowerhamstrings,backandneckTonesyourabdomin

Due to this, the lower back muscles and abdomen also suffer. Malasana is a yoga squat effective in toning the entire lower body. The pose works on the ...InquireNow!Top5HealthbenefitsofMalasanaGarlandPoseMalasanacomesfromaSanskritword“Mala”meaninggarland,thustranslatingtoGarlandPose,inwhichtheposturaldoerassumestheshapeofagarland.Also,widely-knownastheyogasquat,Malasanaisregardedforstretchingtheankles,groins,back,aswellasstrengtheningthehamstrings,quadriceps,calfmuscles,andlowerbackmuscles.Toitscredit,therearemanyphysical,mental,andspiritualbenefits.Herearethesteps,modifications,andbenefitsofGarlandPose.Havealookatthesectionbelow.Step1: StandinaTadasana.Keepyourfeetaswideasyouryogamat.Step2: Comeintoasquatposition(Bendthekneesandlowerthehipstotheground).Separateyourthighswiderthanyourtorsoandkeepthefeettogether.Step3: Slightlyleanforwardandbringyourarmstotheinsideofyourbentknees.Step4: Presstheelbowsagainstthekneesandfoldthehandsinfrontoftheheart.Step5: Keeptheforearmsparalleltothefloor,shouldersrelaxed,andspinestraight.Step6: TransfertheweightintotheheelsandholdtheposeforfivebreathsModificationsandVariations:1.Inasquatposition,ifyourheelsdon’ttouchtheground,placethemonafoldedblanketoryogablock.2.Beginnerlevelpractitionersandpregnantwomencanpracticethisposeagainstawall.3.Formorebalancingoptions,practicetheposewithachair4.Moreadvancedlevelstudentscanbringthearmsforwardorcanextendthembehindtoclasptheheels.TipsForSafePracticeOfThePose1.Keeptheposemovementsslowandsmooth.Avoidjerking,pushing,orforcinganymovewithinthepose.2.Lengthenthetorsoandkeepthespineerectthroughoutthepose3.DonotbouncethehipsupanddownbecauseitcanoverstrainthekneesandhipflexorsTheHealthBenefitsofMalasana:1.TonestheLowerBody: Owingtoaninactivelife,thelegsgraduallylosetheirsupplenessandstrength.Duetothis,thelowerbackmusclesandabdomenalsosuffer.Malasanaisayogasquateffectiveintoningtheentirelowerbody.Theposeworksonthequadriceps,lowersthehamstrings,calfmuscles,glutealofthelegs.Additionally,itstrengthensthel

... but with Malasana or yogic squats, the benefits go way beyond the glutes ... translates to Garland pose, also known as relieving pose or yoga squats.Skiptocontent3ReasonstoPracticeMalasanaorYogaSquatsYogaYogaPosesInSanskrit,'mala'isoftentranslatedinto“garland”andmalasanatranslatestoGarlandpose,alsoknownasrelievingposeoryogasquats.Malasanaiswell-knownforstretchingtheankles,lowerhamstrings,groins,andbacktorsoaswellasstrengtheningthequadriceps,hamstrings,glutealmuscles,calfmuscles,core,andthelowerback.Theasanaalsoinvitesmanyotherphysical,mental,andspiritualbenefits.HerearethreeimportantreasonstopracticeMalasanatoday!1.FostersConnectiontoTraditionFromtraditionalIndianheritage,garlandsplayasignificantroleinHindufestivals.Garlandsofdifferentflowersandleavesaswellasotheritemsdecoratevariousdeities.Additionally,malabeadsholdspiritualenergyandarehelpfulaidstokeepcountduringmantrapractice.Malasanaisnamedafterthisrichhistorybecauseoftheasana’smeditativebenefitsandprovidesspacetofosterconnectiontotradition.Malasanacalmsthemind,body,andspirit.IntentionalfocusondevotionandgratitudewhilepracticingMalasanacanbedonethroughchantingmantrasorgentlybowingthehead.2.NurturesHealthyHipsAsShakirasays,hipsdon’tlie.Thehipstellthestoryofmodernindustrializedlifethatrequiressittingata90-degreeangle.Asaresult,thehealthofbodysuffers.Specifically,spinehealthisimpairedandbackpainincreases.Comparedtostanding,sittingleadsto40-90%morestressonthebackandaflatteningofthelumbar(lower)regionofthespine.Malasanahelpseasethehipsopenandincreasemobilityinthehips,legs,andback.Thehipsareacommondwellingplaceforstifledandintenseemotions,sohelpingunlockandopenthehipscanprovidemuchneededemotionalreleaseaswellasimprovebalanceofthemind,body,andspirit.Lastly,becausethebodyisclosertothefloor(specificallythefirstchakra/muladharawhichisassociatedwithsafetyandtrust)inMalasana,theasanahasapowerfulgroundingquality.3.AidsinEliminatingWhatNoLongerServesYouThisposeispoop-tastic!Thisasanaissometimesknownasrelievingposebecauseo

Yoga teaches that each pose has an energetic quality. For instance, some poses are uplifting and energizing, while others are soothing and ...GetGroundedYogateachesthateachposehasanenergeticquality.Forinstance,someposesareupliftingandenergizing,whileothersaresoothingandstabilizing.Malasanahasagroundingquality—ittapsintoadownward-flowingenergyknowninyogaasapanavayu—andisagoodposetopracticewheneveryouneedtobringoncalm.WhenyoutravelthestreetsofIndiaorIndonesia,you’llnoticethatmanypeoplehangout—cookingstreetfood,reading,waitingforthebus—crouchedinasquatposition.Thistraditionhasincrediblebenefits.Squattingisoneofthemosteffectivewaystotonetheentirelowerbody.Itworksthequadricep,hamstring,gluteal,andcalfmusclesofthelegs,plus,itstrengthensthelowerbackandcore.IneverydaylifeinWesternculture,however,werarelyseesomeoneinafullsquatoutsideofthegym.WhenWesternersembracedsitting—incars,atdesks,infrontoftheTV—westartedtolosesupplenessandstrengthinthelegsandflexibilityinthecalves,ankles,andouterhips.Theabdomenandlowerbackmusclesalsosufferedwhenwestartedsittingonchairs,becausebackrestsallowustoslackoffandneglectourcoremuscles.Butyogacanhelprestorewhatwe’velost.Malasana,orGarlandPose,isayogi’ssquat.Inityouutilizethecompleterangeofmotionofthelegsbybendingthekneesfullyuntilthepelvisisrestingatthebackoftheheels.Practicingtheprepposeshereand,eventually,thefullexpressionofMalasanawillhelpyouregainthisprimaryandessentialmovement,andhelptoneandstrengthenthelegs.Squattingisalsobelievedtohelpwithdigestion:Asthepelvisdescends,youencouragethedownwardflowingenergyofapanavayu,which,accordingtosomeyogatraditions,helpsthebodyeliminatewasteandclearthemind.ManyofusexperiencealessintenseversionofMalasanainyogaclass,inwhichourfeetarehip-distanceapartandourspinesextendstraightup.ThechallengeofMalasanainitsfullestexpressionisthatyouhavetodropdownintoasquatwhilesimultaneouslybendingforward.Thetwoprepposesherecanhelpyouachievethefullpose.Practicingthefirst,amodifiedsquatwiththefeettogether,willhelpyouincrease

The pose will open the hips, stretch the hamstrings, back and ankles. This posture not only provides a stretch to the lower body but will also ...SkiptocontentMenuMalasanaPoseAugust25,2020August15,2020byYogaMergeEditorialTeamMalasanaPose Yes,MalasanaPoseisjustasquatandit’sgreatforyou!Thisyogaposeisasimpleone,allthat’srequiredissquatting.Itmaybehardtobelievebutsquattingwouldqualifyasalostartandit’sveryhuman.WebelievethatsquattingoriginatedinIndiaandAsia.Ofcourse,humansbegansquattinglongbeforethecreationofchairsandotherfurniture.IfyoutookaquicktriptoIndia,youwillstillfindmanysquattinginthestreetsastheyworkandspendtheirdays.Ifyouwatchababy,itbecomesquicklyapparentthatsquattingisanaturalhumantrait.Toddlersandyoungchildrenspendmuchtimeinthesquattedpositionastheyrestandplay.Itappearsthatfromaveryearlyage,weknowthatsquattingismuchbetterforusthansitting.Unfortunately,mostofushaveembracedalifeofchairsanddesks.Fortunately,wehaveyogaandthissimplepose.MalasanaistheSanskritnameforthisposture.ThebreakdownfortheSanskritnameisasfollows,“Mala”meaning“Garland”,and“Asana”meaning“PostureorPose”.Somebelievethat“Garland”referstothearmshangingaroundthenecklikeanecklace.Asaresult,thisposeisalsocalledGarlandPoseandmanysimplyrefertothepostureas“YogiSquat”.It’slikelyalittlesurprisingthatasquatcouldevenbeconsideredayogapose,andevenmoresurprisingthatit’sapartofourhumannature.However,it’shardtodeny.Asmentionedearlier,thisyogaposeofferstremendoushealthbenefitsandthey’reattainableforevenbeginneryogastudents.BenefitsOfThePose:Thetraditionoractofsquattingabsolutelycarriesmanybenefits.TheYogiSquatposecanhelpvirtuallytheentirelowerbody.Theposewillopenthehips,stretchthehamstrings,backandankles.Thisposturenotonlyprovidesastretchtothelowerbodybutwillalsohelpstrengthentheglutes,calfmusclesandthecore.ThelowerbackcanalsobenefitgreatlyfromthepracticeofMalasanaPose.Whyissquattingsomuchbetterthansitting?Well,unlikesquatting,sittingisfilledwithnegativeeffectsthatcancausehealthissuesinourfuturelife.Sittingleadst

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