Malasana Pose: Steps, Benefits, and Common Mistakes Explained by Gen S Life

Malasana (Garland Pose): Steps, Benefits, and Variations

Malasana, also known as the Garland Pose, is a deep squat that helps strengthen your back, open your hips, and improve digestion. In the Gen S Life video, yoga expert Ayushi Mishra explains how to perform this posture safely and effectively, whether you’re a beginner or an experienced practitioner.

What is Malasana?
Malasana is derived from Sanskrit — “Mala” meaning garland and “Asana” meaning pose. It resembles the traditional Indian toilet posture, which naturally engages the core and releases lower-body tension.

Key Benefits:

• Improves digestion and helps relieve bloating.

• Strengthens knees, ankles, and hips.

• Enhances spine flexibility and posture.

• Eases lower back tension.

How to Do Malasana:

1. Stand with your feet one foot apart.

2. Bend your knees slowly, keeping your heels on the ground.

3. Bring your palms together in Namaskar position.

4. Keep your back straight and use your elbows to push your knees outward.

5. Hold and breathe deeply.

For those with knee or back issues, Ayushi recommends using wall support, leaning slightly back to stretch the hips comfortably.

Gen S Life continues to promote holistic health and well-being through yoga, lifestyle tips, and expert-led sessions. Watch the full video to master Malasana and make it part of your daily wellness routine.