How will Malasana help you to heal?

Malasana, also known as the Garland Pose or Yogi Squat or Upavesasana is a yoga asana (posture) that involves squatting down with the feet close together while the heels are on the ground.

In this posture, the body resembles the shape of a garland, which is where the name “Malasana” is derived from (“Mala” means garland and “Asana” means pose in Sanskrit).

What is Malasana?

In Sanskrit, Malasana “Mala” means garland “Asana” means pose.

In Indian narratives, a garland is generally associated with Gods. A garland of flowers or beads is used as ritual offerings and for altar decorations. Lord Shiva is known to wear a garland of beads made of Rudraksha seeds and the garland of Lord Vishnu is made of leaves and flowers.

Goddess Kali wears a garland of human heads around her neck which is symbolic of the fact that nature has the ultimate power over all living beings and can destroy human life. Male heads represent that the ego needs to be crushed to realize the true nature of the human soul and the world around it.

Malasana is beginner level yoga poster, the hips are lowered towards the floor, while the torso remains upright. The hands can be brought together in a prayer position (Anjali Mudra) at the center of the chest, or they can rest on the floor in front of the body for support.

The human is already wound to do this pose since childhood. As a child we were able to do this very easily and as we are growing we are unable to do this due our current lifestyle or prolonged chair sitting postures. One more reason for not able to do this pose is due to the use of western toilets and not using Indian traditional squat pose toilets.

This pose provides a deep stretch for the hips, groin, and lower back, while also engaging the leg muscles and promoting balance and stability. Malasana is often practiced in yoga sequences to improve flexibility, strengthen the lower body, and promote relaxation. It is also believed to have therapeutic benefits for digestion, pelvic floor health, and overall well-being.

How to perform Malasana?

To perform Malasana (Garland Pose or Yogi Squat), follow these steps:

1. Starting Position: Begin by standing with your feet slightly wider than hip-width apart. Turn your toes slightly outwards.
2. Squat Down: Slowly lower your body down into a squatting position. Keep your heels on the ground if possible, or lift them slightly if needed. Your feet should remain flat on the floor.
3. Knees and Hips Alignment: Your knees should ideally be in line with your toes or slightly wider. Allow your hips to sink down towards the floor. If your heels are lifting off the ground, you can use a rolled-up mat or blanket underneath them for support.
4. Hands Placement: Bring your palms together in front of your chest in a prayer position (Anjali Mudra), with your elbows pressing against the inner thighs. Alternatively, you can place your hands on the floor in front of you for support if needed. Another variation is to extend your arms forward, parallel to the ground, with palms facing down.
5. Spinal Alignment: Lengthen your spine, keeping it straight and upright. Avoid rounding your back excessively. Engage your core muscles to support your spine.
6. Breathing: Take slow, deep breaths in this position, focusing on relaxing into the stretch. Allow the breath to flow naturally and smoothly.
7. Hold: Hold the pose for 30 seconds to 1 minute, or longer if comfortable. Keep breathing deeply and maintain your focus on alignment and relaxation.
8. Release: To release the pose, exhale and gently press into your feet to rise back up to standing. You can shake out your legs or take a few steps to release any tension.

It’s essential to listen to your body and modify the pose as needed to suit your flexibility and comfort level. Over time, with regular practice, you may find yourself able to sink deeper into the pose and experience its full benefits.

Beginners Tip for performing Malasana

For beginners practicing Malasana (Garland Pose), here are some helpful tips to keep in mind:

1. Start Slowly: If you’re new to yoga or have limited flexibility, it’s essential to approach Malasana with patience. Begin by practicing the pose for short durations and gradually increase the time as you become more comfortable.
2. Use Props: Don’t hesitate to use props such as yoga blocks or a rolled-up mat under your heels if they’re lifting off the ground. These props can provide support and help you maintain balance while you work on improving flexibility.
3. Focus on Alignment: Pay attention to the alignment of your knees, hips, and spine. Avoid letting your knees collapse inward; instead, aim to keep them in line with your toes or slightly wider. Keep your spine long and avoid rounding your back excessively.
4. Modify as Needed: If you find it challenging to squat deeply, you can start by squatting only partially or by placing a cushion or folded blanket under your heels for support. Gradually work on increasing the depth of your squat as your flexibility improves.
5. Use Hands for Support: If balancing in Malasana is difficult, you can place your hands on the floor in front of you for support. This can help you maintain stability and prevent you from falling backward.
6. Focus on Breathing: Remember to breathe deeply and steadily in Malasana. Use your breath to help you relax into the pose and release any tension in your muscles.
7. Listen to Your Body: Pay attention to how your body feels in the pose and honor its limitations. If you experience any discomfort or pain, ease out of the pose and try a gentler variation or consult with a yoga instructor for guidance.
8. Practice Regularly: Like any yoga pose, consistency is key to improvement. Make Malasana a regular part of your practice, and over time, you’ll notice increased flexibility and strength in your hips, groin, and lower back.

By following these tips and practicing Malasana with patience and mindfulness, beginners can gradually build the strength and flexibility needed to fully experience the benefits of this grounding yoga pose.

Precautions

While Malasana (Garland Pose) can be beneficial for many, it’s important to take certain precautions, especially if you’re a beginner or if you have specific health concerns. Here are some precautions to consider before practicing Malasana:

1. Knee Issues: If you have knee injuries or discomfort, be cautious when practicing Malasana. You may need to avoid squatting too deeply or place a folded blanket or cushion under your heels for support.
2. Ankle Mobility: Individuals with limited ankle mobility may find it challenging to keep their heels on the ground in Malasana. In such cases, it’s important to work on ankle mobility exercises and modify the pose as needed.
3. Lower Back Problems: Those with lower back issues should approach Malasana with caution. Focus on keeping your spine lengthened and avoid rounding your back excessively. If you experience pain or discomfort, come out of the pose and consult with a healthcare professional or a qualified yoga instructor for guidance.
4. Pregnancy: Pregnant women should be careful when practicing Malasana, especially in later stages of pregnancy. It’s advisable to avoid deep squats and instead opt for modified variations or consult with a prenatal yoga instructor for appropriate modifications.
5. High Blood Pressure: Individuals with high blood pressure should practice Malasana with caution, especially when rising from the squatting position, as it may cause a sudden increase in blood pressure. If you have hypertension, consult with a healthcare professional before practicing Malasana.
6. Balance Issues: If you have balance issues or are prone to dizziness, use caution when practicing Malasana. Consider practicing near a wall or with a chair nearby for support if needed.
7. Recent Surgery: If you’ve had recent surgery, especially on your hips, knees, or ankles, it’s best to avoid Malasana until you’ve fully recovered and received clearance from your healthcare provider.
8. Discomfort or Pain: If you experience discomfort or pain while practicing Malasana, especially in your knees, ankles, or lower back, ease out of the pose immediately. Listen to your body and honor its limitations.

As with any yoga practice, it’s essential to approach Malasana mindfully, honor your body’s limitations, and consult with a healthcare professional or qualified yoga instructor if you have any concerns or specific health conditions. Additionally, if you’re new to yoga or unsure about proper alignment, consider taking a class with a certified instructor who can provide guidance and support.

What is ideal time for holding this pose?

The ideal time for holding Malasana (Garland Pose) can vary depending on individual flexibility, strength, and comfort level. Generally, beginners may find it challenging to hold the pose for an extended period, so it’s recommended to start with shorter durations and gradually increase the hold time as you become more comfortable and experienced.

Here are some general guidelines for holding Malasana:

1. Beginner: If you’re new to Malasana or have limited flexibility, start by holding the pose for about 30 seconds to 1 minute. Focus on maintaining proper alignment and breathing deeply throughout the hold.
2. Intermediate: As you become more accustomed to the pose and build strength and flexibility, aim to hold Malasana for 1 to 2 minutes. This duration allows you to deepen the stretch and experience the benefits of the pose more fully.
3. Advanced: Experienced practitioners may hold Malasana for 2 minutes or longer. Holding the pose for longer durations can provide a deeper stretch and promote greater relaxation and mindfulness.

It’s important to listen to your body and avoid pushing yourself beyond your limits. If you experience any discomfort or pain during the pose, come out of it gently and take a break. You can always work your way up to longer hold times gradually over time.

Additionally, you can incorporate Malasana into a yoga flow or sequence, holding the pose for shorter durations and transitioning in and out of it fluidly. This approach can help improve mobility and strength while providing variation in your practice.

Ultimately, the ideal time for holding Malasana varies from person to person, so it’s essential to find what works best for you and your body. Focus on practicing with mindfulness, awareness, and patience to reap the full benefits of this grounding yoga pose.

How will it help to heal Root chakra?

In some yoga traditions and belief systems, Malasana is associated with stimulating and balancing the Muladhara Chakra, also known as the Root Chakra. The Root Chakra is located at the base of the spine and is associated with feelings of safety, security, stability, and grounding. When this chakra is imbalanced, it can manifest in physical, emotional, and psychological issues related to insecurity, fear, and instability.

Practicing Malasana can potentially help to heal and balance the Root Chakra in the following ways:

1. Physical Grounding: Malasana requires practitioners to be firmly grounded through the feet, providing a physical sensation of stability and connection to the earth. This grounding effect can help activate the Root Chakra and promote a sense of security and safety.
2. Energetic Activation: In yoga philosophy, each chakra is believed to have its own energetic qualities. Malasana is thought to stimulate the energy flow in the area of the Root Chakra, promoting a sense of rootedness and stability.
3. Mind-Body Connection: The physical practice of Malasana, combined with mindful breathing and awareness, can help practitioners cultivate a deeper connection between mind and body. This increased awareness can extend to feelings of safety and security, fostering a sense of trust in oneself and the world around them.
4. Release of Tension and Fear: Holding Malasana requires a degree of surrender and openness. As practitioners relax into the pose, they may release physical tension and emotional holding patterns, including those related to fear and insecurity, which are often associated with imbalances in the Root Chakra.
5. Cultivation of Trust and Stability: Regular practice of Malasana can help individuals develop a sense of trust in themselves and their ability to navigate life’s challenges with stability and resilience. This sense of inner strength and stability is characteristic of a balanced Root Chakra.

It’s important to note that while Malasana and other yoga practices can be supportive in promoting energetic balance and healing, they are not a substitute for professional medical or psychological treatment. If you are experiencing significant imbalances or issues related to the Root Chakra or any other aspect of your well-being, it’s advisable to seek guidance from a qualified healthcare professional or holistic practitioner.

Benefits

Malasana, also known as the Garland Pose or Yogi Squat, offers numerous physical, mental, and energetic benefits. Here are some of the key benefits of practicing Malasana:

1. Hip Flexibility: Malasana stretches and opens up the hips, groin, and inner thighs, helping to improve flexibility in these areas. This can be especially beneficial for individuals who sit for long periods or have tight hip muscles.
2. Ankle Mobility: The deep squatting position of Malasana also helps to improve ankle flexibility and mobility, which is important for maintaining balance and stability in various activities.
3. Pelvic Floor Strength: Malasana engages and strengthens the muscles of the pelvic floor, which can help improve pelvic floor health and prevent issues such as incontinence and pelvic organ prolapse.
4. Digestive Health: The compression of the abdomen in Malasana can stimulate the digestive organs, promoting healthy digestion and relieving issues like bloating and constipation.
5. Lower Back Relief: By stretching the lower back and opening up the hips, Malasana can help alleviate tension and discomfort in the lower back, making it beneficial for individuals with mild lower back pain.
6. Grounding and Stability: Malasana promotes a sense of grounding and stability by connecting the body with the earth through the feet. This can help individuals feel more centered and rooted in their bodies and in the present moment.
7. Mindfulness and Relaxation: Like many yoga poses, Malasana encourages mindfulness and deep breathing, which can help reduce stress and promote relaxation. The focused attention required to maintain the pose can also help quiet the mind and improve concentration.
8. Preparation for Childbirth: Malasana is sometimes recommended for pregnant women as it can help prepare the body for childbirth by strengthening the pelvic floor muscles and encouraging optimal positioning of the baby.

Overall, Malasana is a versatile pose that offers a wide range of benefits for the body, mind, and spirit. It can be practiced by individuals of all levels and abilities, with modifications available to suit individual needs and limitations.