Malasana (Garland Pose) Steps, Benefits and Side Effects

Malasana Steps, Benefits, and Side Effects

Today's article is completely dedicated to women. Friends, Fat accumulates on the thigh and hip of women much faster than in men.
This is why thighs and hips begin to look fatty after the Twenties of women.
If women start practicing yoga, then their fat accumulates less.
So guys, today I am going to tell you the best yoga for women, if they practice this yoga then they will accumulate less fat on the thigh.
Our Today yoga asana is Malasana. It is also known as the squat pose because the position of our body is looking like the squat.
This Posture strengthens our thighs, hips, knee, ankle, and legs.
But the thing to remember is that people who have a bad knee or who have arthritis should not do this yoga.
Let us now read Malasana Steps, Benefits, and Side Effects in detail.

Garland Pose (Malasana)-

Guys, before doing a detailed Analysis of Garland Pose, First we will try to understand the Malasana Meaning.

Hindi Meaning-      मालासना 
Sanskrit Meaning-  Malasana
English Meaning-   Garland Pose

It is Basically Composed of Two Sanskrit Words
Mala Which Means Garland Asana which Means Pose? When we add these two words then it becomes a garland pose.
In this Asana our Position looks like we are doing squat. This posture is good for those who have thick fat on the thighs and on the belly.

How to do Malasana-

Preparatory Pose-

2) Padhastasana

Garland Pose Steps-

Friends, Let's Start Malasana Pose.
1) In the First Step stand straight on the mat. Your Hand should be stuck with the Thigh.
2) In the next step open your leg up to Shoulder width and make Namaskar Position.
3) Now take a deep breath and slowly bend Down You are now sitting in the Squat position.
4) Try to Open your Knee with the elbow as Long as Possible.
5) When you Bend Down then Inhale and Try to stay in this position as long as possible.
6) Now Slowly Release the Position and Again Stand Up.
7) When You Stand Up Release the Breath.
8) do this Posture At least 5 times a day.

Follow-Up Pose-

After doing the garland pose you can do a lot of poses but there are some main counterposes.
1) Chakrasana
3) Plank


While doing Asana, we should pay a lot of attention to the time.
Beginners should remain in this Asana for only 25 to 30 seconds.
Intermediate should practice this pose for 40 to 45 seconds.
If you are an expert then you should do this yoga for 1 to 2 minutes.

Beginner Tips -

While Practicing the Garland pose, you should pay special attention to how far you can bend.
If you feel difficulty in bending, then you should practice bending slowly.
When you become an expert, then you should Practice complete bending.

Garland Pose Variations-

You can try different types of variations.
1) Malasana with Partners
2) Wall Support Garland Pose

Malasana Benefits-

Let us, friends, now try to read the benefits of malasana in detail.
1) If you do Garland Pose every day, then your stomach and back muscles become very strong.
2) Regular practice of this asana strengthens your knees and ankles. It also makes your knee muscles flexible.
3) It also plays a special role in reducing the fat on the thigh, hips, and love handles.
4) This pose improves your digestion process. It strengthens your intestines and also improves your metabolism rate.
5) This asana improves your indigestion and also helps in alleviating your constipation.
6) This Posture helps reduce your anger.
7) This Asana helps in reducing depression, anxiety, and stress. If you have a problem with negative thinking, then it turns them into positive.
8) If you have problems with bloating or gas, then this Asana is very beneficial for you. This will eliminate your problem from its root.
9) If you have back pain or neck pain then this yoga is very good for you.
10) For women who have problems with periods, this Asana solves their problem.

Malasana Contraindications-

Come on guys, now we read some precautions of Garland pose.
1) First of all, you have to keep in mind that your waist should be straight, do not tilt forward or Backward.
2) The second thing you have to keep in mind is that your waist should not be bent and your shoulders should not be inside.
3) While posing, you have to keep in mind how far you are able to sit. If you have trouble bowing down, do not bend down too much.
4) If you have pain in your knees and hips, then you should avoid this Yoga.
5) Do not do this Yoga if you have problems with a cervical, hernia, and high B.P.

Conclusion on Malasana Steps, Benefits, and Side Effects-

Friends, this asana is very beneficial for those who have problems getting fat on the thigh.
If you do this asana every day, then within a few days you start losing weight.
Today we have discussed Malasana Steps, Benefits, and Side Effects
Hope you liked this article.

Questions and answers related to Malasana -

Q1 ) Who should not do malasana?

Ans - The person who has piles, hip operation, and injury in the hip should not do this pose.

Q 2 ) Is the malasana pose well for men?

Ans - Yes, Malasana is a very good pose for men as it helps in reducing the fat of the lower body of the man.

Q 3 ) What is the meaning of malasana?

Ans - Malasana is mainly made up of a combination of 2 words. Mala means Garland and asana means pose.

Q4) What is Malasana pose well for?

Ans- This pose strengthens your core, hamstring, and calf muscles.

Q5) Is malasana safe?

Ans- Yes, if you do this pose carefully then this pose is safe.

Q6) Should pregnant women do this pose?

Ans- No, this pose is not suitable for pregnant women.

Q7) How long should you hold Malasana?

Ans - You should hold this pose for at least 30 Seconds for better results.

Q8) Who should avoid Malasana?

Ans - People who have pain in the lower body should avoid this pose.

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