Yoga BLOG

Malasana - Garland Pose - Deep Squat Malasana is also known as garland pose or deep squat. This yoga exercise offers various benefits, which you'll learn about in the following guide. You'll also receive useful tips on how to best perform it. The asana is also suitable for prenatal yoga, or pregnancy yoga. How is Malasana performed? First of all, you should warm up beforehand. Place your hands in prayer position (Anjali Mudra) in front of your heart. Inhale and then come into a deep squat. Your feet should be hip-width apart, your hips and groin should be slightly more open, and your pelvis should hang down with your entire body weight. If you can't get your heels to touch the floor, you can place a rolled-up towel underneath them to keep them in the air. Although you should keep your feet flat, keep your body weight on your toes if possible. Bring your elbows in front of your knees and your hands in front of your chest. Now bring your upper body towards your legs, looking straight ahead. Take about five calm breaths before returning to a standing position. What effects can you achieve with Malasana? Malasana is an ideal exercise, especially for pregnant women, to promote pelvic mobility and improve blood circulation to the area. Regular practice can make childbirth easier. Non-pregnant women and, of course, men also benefit from it. The ankles, calves, and lower back can be stretched, and the lower back also relaxes. Furthermore, the asana helps strengthen the abdominal muscles and open and increase mobility in the hips and groin. The deep squat also boosts the metabolism, stimulating digestion and preventing constipation. The intestines can be brought back into their ideal rhythm, thus optimizing metabolism. You can also strengthen your balance through the Garland Pose. The energetic effect of the asana is also very noticeable. Since Malasana induces a feeling of calm, it is important that you truly immerse yourself in the deep squat. What should you pay attention to when doing Malasana? Correct execution of the exercise is very important to reap its positive health benefits, but there are a few tips. If you feel tired in the pose, for example, you can shift your body weight onto your heels and then back onto your toes. The deep squat has various positive effects, but the asana is not suitable for everyone. People suffering from serious knee injuries should avoid this pose. If you have minor knee problems, you can also sit on several blocks to relieve pressure on your knees. You can place your feet slightly wider or closer together to find the distance that suits you best. If you have lower back problems, you should consult a doctor or yoga teacher , or try the asana with the latter. Conclusion This is the useful information and tips about Malasana. This yoga exercise is ideal not only for pregnant women due to the numerous benefits that can be achieved with correct and regular practice. To maximize the effect of the deep squat, it is recommended to lie on your back at the end, place your feet on the floor, and let your knees collapse. Close your eyes, place your hands on your stomach, and breathe. You will notice how good this feels. For beginners, practice is worth it. It is important to take the time to get to know your own body and get used to positions like the deep squat. Image © fizkes / 123rf.com