Malasana – A great stretch pose

Malasana is also known as Garland Pose, or the Squat Pose. Malasana stretches the hamstrings and provides a great stretch for your entire body. Malasana is not only beneficial because of its numerous benefits but also because of its simplicity.

Anyone can practice this pose regardless of age or ability level. This article will teach you how to do Malasana step by step and help you understand why it is so beneficial to your body!

Keep reading to begin learning more!

malasana a great stretch pose

Malasana is a yoga pose that stretches the ankles, calves, hamstrings, spine, and hips. It also improves digestion, circulation, and blood pressure.

The word “malasana” is a combination of “mala”, meaning garland or ankle bracelet, and asana, meaning pose. Malasana is a great stretch pose that you can do literally anywhere.

Let’s see how you can perform this pose.

Step-by-Step Instructions for Malasna

malasana a great stretch pose

Before you begin, find a clean, flat surface. You can use a mat if you like, but a smooth tile, wood, or laminate will work just as well. Make sure you’re in an area where you have plenty of room. You should be sitting in a cross-legged position with your feet underneath you and your knees gently pressing towards the floor.

Your legs may be straight or bent at the knee. Make sure that you’re sitting with a straight back and that your spine is long and relaxed.

  1. First, raise your arms out to your sides, palms facing the floor. As you inhale, begin to lean forward from your hips and lower your upper body towards the ground. You should be aiming to bring your chest and thighs to the same level.
  2. Once you’ve lowered yourself fully, keep your arms outstretched while you take a few deep breaths. Your back should remain straight while you do this.
  3. When you’re ready to come out of the pose, simply bend your knees and return to a sitting position.

You can also find the detailed instructions for performing Malasana (a good stretch yoga pose) in the following video by Yog4Lyf Yoga Instructor, Mr. Rahul:

Malasana /Garland Pose | How to do for Beginners | Benefits

Benefits of Malasana

Wondering how this yoga pose benefits you? Let’s find it out:

malasana a great stretch pose

  • Improves digestion

    It improves digestion by massaging the intestinal organs, particularly the colon. This pose also stimulates the liver and pancreas, which aid in digestion.

  • Improves blood circulation

    It improves your blood circulation by increasing blood flow to your lower extremities.

  • Great for pregnant mothers

    It is a great pose for prenatal yoga because it not only stretches the hips but also helps to open the pelvic area. This will allow the baby to go into a head-down position during labor.

    It’s a great pose for expectant mothers to do because it also strengthens your abdominal muscles.


  • Do not put the whole weight on your toes or heels. 

  • Do not overdo this asana in a single session. Perform it gently for limited minutes.

  • If you have medical conditions related to your spine, hips, or legs, concern your doctor before trying this asana.

  • Do not perform Garland Pose if you have chronic lower back pain or knee pain.


Doing malasana is a great stretch pose that will also improve your digestion, circulation, and blood pressure as well as help reduce stress and anxiety.

This pose is also great for prenatal yoga because it not only stretches the hips but also opens the pelvic area. It’s a low-impact exercise that’s great for your knees and ankles and can easily be adjusted to be more challenging.

Share with your friends and family to encourage them into doing this helpful yoga pose.

Happy Yogaing!

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