Garland Pose

Did you know Mālāsana, often overlooked as just a deep squat, was traditionally used by yogis to support digestion and maintain pelvic health?

This grounding pose not only strengthens the lower body but also activates vital energy channels linked to elimination, reproduction, and subtle energetic balance.

🔹 Name & Meaning

• Sanskrit: मालासन (Mālāsana)
• Breakdown:
  • Mālā = garland or necklace
  • Āsana = posture or seat
• Literal Meaning: The Garland Pose – named for the draping of the body like a garland when in deep yogic squat.
• Alternate Names:
  • Garland Pose
  • Yoga Squat
  • Upaveśāsana (sometimes used interchangeably)

📜 Scriptural References

While the term "Mālāsana" as such is not explicitly named in major Haṭha Yoga texts like Haṭha Yoga Pradīpikā or Gheraṇḍa Saṁhitā, the yogic squat posture itself is:

Related Descriptions in Yogic Texts

• Śiva Saṁhitā (3.85) – Describes seated/squatting postures beneficial for digestion and breath control.

  “The āsanas that allow the practitioner to control prāṇa and strengthen digestion are those which keep the abdomen gently compressed while seated.”

• Gheraṇḍa Saṁhitā (2.6–2.10) – Mentions seated postures that cleanse the internal channels (nāḍīs) and prepare for higher yogic practices, often taught with squatting postures during kriyā preparation.
• Nātha Yoga Traditions & Oral Teachings – Mālāsana is widely taught as a preparation for yogic purifications like nauli, basti, and uddiyana bandha—all of which benefit from the grounded squat position.

✅ Conclusion: Mālāsana is a practical cornerstone of yogic preparation, even if not named directly in ancient verses.

🧭 Step-by-Step Instructions

1️⃣ Start in Standing Position

• Stand tall with your feet hip-width or slightly wider apart.
• Let your arms hang comfortably by your sides.
• Breathe deeply into your belly 2–3 times.

2️⃣ Adjust Feet for Balance

• Turn your toes slightly outward—around 30–45 degrees.
• Make sure both feet are flat on the floor.
• If your heels lift, place a folded blanket or rolled towel under them.

3️⃣ Begin to Squat Down

• Bend your knees and begin lowering your hips down slowly.
• Try to keep your back straight as you descend.
• Bring your buttocks close to your heels—as far as is comfortable.
• Keep your knees wide apart, in line with your toes.

4️⃣ Bring Hands to Namaskār Mudrā

• Press your palms together at your chest, as in prayer.
• Your elbows should press gently against the inner thighs, helping to open the hips.
• Lift your chest slightly and keep your spine long.

5️⃣ Engage and Relax

• Engage your core by gently pulling your belly in toward the spine.
• Let your shoulders relax down and away from the ears.
• Close your eyes or gaze softly at one point.

6️⃣ Breathe and Hold the Pose

• Inhale through your nose—slow, deep breaths into your belly.
• Exhale completely and feel your hips release.
• Remain here for 30 seconds to 2 minutes, or as comfortable.

⚠️ Contraindications & Cautions

Avoid or modify Mālāsana if you have:

• Knee or ankle injuries
• Hernia or prolapse conditions
• Difficulty balancing or grounding heels

Modifications:

• Use a yoga block under your sitting bones
• Place blankets under the heels
• Hold onto a door frame or chair for balance

🧘 Preparatory & Follow-Up Poses

🌿 Benefits

📜 Textual / Traditional Benefits

Though unnamed in most scriptures, Mālāsana's form and function align closely with yogic preparations for kriyās, bandhas, and digestive awakening:

• Aids Digestion & Elimination
  Gently compresses the abdomen, supporting the flow of Apāna Vāyu.
• Prepares for Yogic Cleansing
  Vital for Nauli, Uddiyana Bandha, and Basti techniques in Haṭha Yoga.
• Stabilizes Root Energy (Mūlādhāra)
  A foundational posture to access grounding prāṇa.

🧬 Interpreted Practical Benefits

• 🔄 Improves Digestive Function – Through abdominal massage during the squat.
• 🧎‍♀️ Opens Hips & Groin – Reduces stiffness from prolonged sitting.
• 🧘 Supports Pelvic Floor Health – Gently tones and activates the lower bandhas.
• 🧠 Grounds Vāta – Eases mental restlessness and anxiety.
• 🔋 Increases Lower Body Strength – Especially in thighs, calves, and ankles.

🌿 Ayurvedic Connection

📚 Summary Table