How to Do the Garland Pose in Yoga

Here you can get information about How to Do the Garland Pose in Yoga. The garland pose, or malasana, may be a yoga pose which will help to relieve stress and increase your focus. Doing this pose regularly also can help to enhance your balance, open your hips, and lengthen your spine.

It’s important to know the way to do the position also because of the modifications. Doing the garland pose are often difficult, especially for beginners, but it is often a really beneficial and useful pose to do for those curious about developing their yoga poses.

Table of Contents

What is Malasana (Garland Pose)

This asana is that the form of Upavesasana. It must be through with an empty stomach. Practioner need to make sure that taken the meal a minimum of six to seven hours before practising this asana and supply enough time for the body to digest the food. In a perfect sense, there need to be a minimum of 10 to 12 hours of gap between the practice and therefore the meal, which is usually advised because the neatest thing to practice this asana and also within the morning.

However, thanks to the different busy schedules of the people, tons of them find it difficult to perform this asana within the morning. These people can practice this asana within the evening. The bowels got to be clean whenever you practice this asana.

Step-by-Step Instructions of Garland Pose

  • Begin by standing at the highest of your mat in Mountain Pose (Tadasana), together with your arms at your sides. Step your feet about as wide as your mat.
  • Bend your knees and lower your hips, coming into a squat. Separate your thighs in order that they are slightly wider than your torso, but keep your feet as approximate as possible. If your heels lift, support them with a folded mat or blanket.
  • Drop your torso slightly forward and convey your upper arms to the within of your knees. Press your elbows along the within of your knees and convey your palms together in prayer position (Anjali Mudra). Work toward bringing your hands to your heart centre and your forearms parallel to the ground.
  • Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels.
  • Hold for five breaths. To release, bring your fingertips to the ground. Then, slowly straighten your legs and are available into Standing Forward Fold (Uttanasana).

Benefits of Malasana (Garland Pose)

Garland Posr is sweet yoga for beginners which may do wonders for your health and may assist you look and feel good.

  • Malasana yoga poses are the simplest asana for enlarging the hips. To perform this asana, you’ve got to take a seat far and wide together with your thighs, which acts as an honest hips’ opener.
  • Malasana can help to scale back unnecessary fat from the belly.
  • This asana gives an honest stretch to the lower back, sacrum, genitalia and hips.
  • It also helps in stimulates the metabolism, digestive fires and increasing the blood flow and adaptability.
  • Graland posr is more beneficial for lower back pain, especially for the lady during menses.
  • It increases flexibility in your back muscles, knees, feet, and ankles.
  • This yoga pose also activates the calves, glutes and digestive system.
  • It opens to the tightness of the hips and groin.
  • It helps to unravel your constipation problems.
  • This yoga helps in treating acidity, constipation and lots of stomach problems by stimulating the stomach and its organs. While doing Malasana yoga, there’s pressure in your stomach and intestines, which also enhances the digestive process.
  • Graland pose also stimulates the reproductive organs and helps reduce the symptoms of menstruation and menopause.


If you’re a beginner and are just starting a yoga practice, then maybe you’ve got some difficulty in sitting during this position, then for this you sit on the sting of a chair

  • This asana must be avoided who affected by knees or lower back pain.
  • A lady should be avoided this asana if they’re not comforted in menses.
  • A pregnant woman must avoid practising this asana.
  • Should be avoided soon after running by athletes.
  • If there’s a drag of loose motion, don’t roll in the hay without proper consultation.
  • If you’ve got any sort of physical problem, you ought to consult a doctor before doing this pose.

Modifications & Variations

Garland Pose can provide a deep stretch to your hips and groin! If you want to deepen or lighten the pose, try these simple changes to seek out a variation that works best for you:

  • If your heels don’t come to the ground, place a folded, firm blanket or rolled yoga mat underneath them.
  • Experienced students may step their feet completely together.
  • Women who are pregnant and people who need help balancing have a couple of options:
    • Rest both hands on the rear of a chair.
    • Rest one hand along a wall to the side of the body.
    • Do the pose together with your back against a wall.
  • Experienced students can drape the torso between the legs:
    • Reach both arms forward, then bend the elbows and convey the shins into the armpits.
    • Extend the arms behind your body and clasp the heels.
    • Drop the forehead to the mat.


Practising Garland Pose are often an excellent way to challenge your balance and loosen tight hips. It’d be difficult initially, but with practice, your muscles will lengthen, and you’ll be ready to squat. Keep the subsequent information in mind when practising this pose:

  • Avoid jerking, pulling, pushing, or forcing any movement during this pose. Let your movements be slow and smooth.
  • Don’t bounce your hips up and down. Doing so can over strain your knees and hip flexors.
  • Keep shifting your weight back to your heels.
  • Lengthen the front of your torso and keep your spine long, not rounded.
How to Do the Garland Pose in Yoga

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