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

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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