Malasana (Squat or Garland Pose) Benefits, How to Do & Contraindications

Malasana or Squat or Garland Pose

Benefits, Contraindications, Tips and How to Do

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).

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.

According to various research based on Hatha Yoga indicates that Hatha Yoga is an ancient practice that has been found to promote overall well-being. Yoga postures seem to help people feel better when they’re suffering from stress and anxiety. Because it helps them release tension throughout their body and helps to stretch and activate various muscles at the same time.

Muscle Focus

Deep Squat Pose focuses on several muscles such as

  • Quadricep
  • Back muscles
  • Core
  • Hamstring
  • Glutes
  • Calf muscles

Ideal For Health Conditions

  • Mobilizes Hip Joint.
  • Improves digestion.
  • Improves reproductive system.

Benefits of Deep Squat Pose

1. Very Beneficial in Prenatal Yoga

Practicing deep squat is a great way of preparing your body for childbirth. This pose is a must in prenatal classes (however, it should be done carefully and according to the month of pregnancy).

2. Strengthens a Variety of Muscles, Including the Pelvic Floor

Practicing Malasana or deep squats helps to strengthen a variety of muscles in the body, including the pelvic floor muscles. This is extremely beneficial for pregnant women as it helps to prevent incontinence and other problems during and after childbirth.

3. Tones Abdominal Muscles

The deep squat pose also tones the abdominal muscles, making it easier to regain your pre-pregnancy shape after delivery.

4. Opens Hips and Groin

This yoga pose also opens up the hips and groin, preparing them for labor. It also helps to regulate sexual energy in both men and women.

5. Improves Concentration

In addition to all of these benefits, practicing Malasana or squatting regularly can improve your balance, concentration, and focus. As a result, you will be able to take on challenging tasks.

6. Instigates Metabolism

The Malasana pose can help to boost your metabolism as well. This is especially beneficial for pregnant women who are prone to weight gain and other related conditions during pregnancy. It also helps to regulate the digestive system, prevent constipation and improve bowel movements.

7. Increases Blood Circulation

This yoga posture allows the body to use its full range of motion in this position so that more oxygen reaches different parts of the body resulting in an increase in blood circulation throughout the entire body which is essential when you are pregnant!

8. Opens your Hips and Groin

The deep squat pose is a great way to open up your hips and groin while toning your abdominal muscles.

9. Helps to Regulate your Sexual Energy

It also helps to regulate your sexual energy and makes you more productive.

10.  Stretches your Ankles, Back

This pose also stretches your ankles, back, and other parts of the body. So overall, Malasana is a great pose to improve your flexibility.


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


  • Malasana Scapula Stretch
  • Parivrtta Malasana (Revolved Squat Pose)

Preparatory Pose

  • Baddha Konasana (Bound Angle Pose)
  • Agnistambhasana (Double Pigeon Pose)
  • Utkatasana (Chair Pose)

Beginner’s Tips

  • If you find it tough to keep your balance in this pose, you can place your hands on a sturdy surface like a wall or chair for support.
  • You can also slightly raise the heels off the ground by standing on tiptoes to make it easier to hold the squat position.
  • When starting out, try to stay in the pose for a shorter duration of time and then work your way up.
  • If you experience any pain in the knees, stop doing the pose.

How to do Deep Squat Pose

  • Stand with legs hip-distance apart.
  • Slowly and gently start to bend your knees completely to assume a squat position.
  • Let your toes naturally move out without overdoing it.
  • Bring your palms together in front of your chest in prayer position or Anjali mudra.
  • If you can, try to press the elbows into the knees and open them up a bit wider as you sink down lower into the squat.
  • Make sure your spine is elongated and straight throughout the pose.
  • Hold for 30 seconds to a minute and then release.
  • Repeat as many times as you feel comfortable.

Mental Benefits of Deep Squat Pose

  • Enables you to do challenging tasks with ease.
  • Instigates a sense of calm and serenity.

Bottom Line

Squatting is a natural position for the body and its one that we should all aim to incorporate into our daily lives, especially pregnant women. This pose has so many benefits – both physical and mental. So, go ahead and give Malasana or deep squat a try. You won’t regret it.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga. She is known around the world for her thought leadership in the wellness industry and was also recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. Meera is a yoga teacher and yoga therapist, though now she focuses primarily on leading Siddhi Yoga, blogging and spending time with her family in Singapore.

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