Mythology of Malasana
The name Malasana comes from the Sanskrit words “Mala” (garland) and “Asana” (pose). The posture resembles the shape of a garland, with the body forming a circular loop as the hands come together at the heart, Anjali Mudra.
Historically, this squat-like position is a natural resting posture often used in ancient cultures for grounding, meditation, and daily tasks like eating or working. In yogic traditions, Malasana is thought to help practitioners connect with the earth element, symbolizing humility, grounding, and surrender. By bringing the body close to the earth, Malasana emphasizes balance, stability, and a strong foundation, reminding us to stay rooted in life’s challenges.
How to Perform Malasana
Starting Position: Begin in a standing position with your feet slightly wider than hip-width apart, toes pointing slightly outward.
Squatting Down: Exhale and bend your knees deeply, lowering your hips into a squat position. Keep your heels grounded.
Hand Placement: Bring your palms together in Anjali Mudra (prayer position) at your chest. Press your elbows gently against the inner thighs to help open the hips.
Spine Alignment: Lengthen your spine, keeping your chest lifted and shoulders relaxed. Avoid collapsing your torso forward.
Breathing: Hold the pose for 5–10 breaths, focusing on steady and deep breathing.
Exiting the Pose: To come out, press into your feet, straighten your legs, and return to a standing position.
Tip: If your heels lift off the ground, place a folded blanket or yoga block under your heels for support.
Benefits of Malasana
Improves Hip Flexibility: Deeply stretches the hips, groin, and inner thighs, improving mobility.
Strengthens the Lower Body: Builds strength in the thighs, ankles, and calves.
Enhances Digestion: Compresses the abdominal region, stimulating digestion and relieving bloating.
Promotes Grounding: Encourages a sense of stability and balance by connecting the body to the earth.
Opens the Pelvis: Beneficial for pregnant individuals as it increases flexibility and strengthens the pelvic floor.
Relieves Lower Back Tension: Helps lengthen the spine and reduce tightness in the lower back.
Improves Posture: Aligns the spine and encourages better posture in daily life.
Disclaimer
Avoid this pose if you have knee injuries, hip pain, or recent lower back issues.
Individuals with tight ankles or Achilles tendons should use props for support.
Pregnant individuals should practice under the guidance of a yoga instructor to ensure safety.
Avoid forcing the hips or knees into a deep squat; focus on gradual improvement over time.
Always warm up the body with poses like Cat-Cow or Low Lunge before attempting Malasana.
Alternatives and Modifications Using Yoga Props
Using a Yoga Block:
• Place a yoga block under your hips to support your weight. This reduces strain on the knees and helps maintain balance.
Using a Wall:
• Practice near a wall for support. Lean your back lightly against the wall to help with stability as you lower into the squat.
Using a Blanket or blocks :
• Roll a blanket and place it under your heels if they do not touch the ground. This modification eases pressure on the ankles and calves.
Chair-Supported Squat:
• Sit on the edge of a chair with feet wide apart. Lean slightly forward with your elbows pressing into your thighs to mimic the pose.
The Connection Between Malasana and Wellbeing
Malasana is a grounding and restorative posture that promotes both physical and mental stability. It encourages us to connect with the earth and let go of unnecessary tension, symbolizing release and renewal. This posture helps us build strength and resilience in our foundation, both physically and emotionally, fostering a sense of balance in our daily lives. Whether used for digestion, relaxation, or meditation, Malasana reminds us to stay rooted while embracing openness and flexibility.
Mantra for Malasana
“Om Gam Ganapataye Namah”
• Meaning: This mantra invokes Lord Ganesha, the remover of obstacles. It helps create grounding, focus, and the strength to overcome challenges while practicing Malasana.
Affirmation:
“I am grounded, balanced, and connected to the present moment. I release what no longer serves me through my exhalation ”
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