Malasana (Squat or Garland Pose)

English Name(s)

Malasana, Squat Pose, Garland Pose






mala: “garland”
āsana: “posture”

Malasana is wrongly known as Garland Pose. Actually, mal means Impurity. It was translated wrongly as Mala. Mala means Garland. Ram becomes Rama and Krishan becomes Krishna. Likewise, Mal becomes Mala (Garland).

Physical Benefits

Malasana (ma-LAH-suh-nuh) exercises and strengthens the abdominal organs. It also relieves backaches and is extremely beneficial for women who suffer severe back pain during menstruation. This pose, if done correctly, is a relaxation pose. It helps in flexibility, stretches the ankles, groins and back torso. It also helps in constipation and tones the belly.

Energetic Benefits

This pose activates the first four chakras but works mostly on the Root Chakra.


Lower back pain, knee and hip issues are contraindications to Malasana.

Going into the Pose

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