Malasana Or Garland Pose Easy Guide For Beginners

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About The Pose:

We all know how much our food habits have changed these days. Leaving balanced, healthy, and home-cooked food, we have started giving priority to outside food. Most of the food found outside is not good for health. At the same time, due to the busy lifestyle, whatever we eat, is also not able to be done on time. Irregularity in eating is not right.

Let us tell you that it is responsible for many stomach problems. Due to wrong and irregular eating habits, two to four problems like constipation, acidity, indigestion are read.

As we age, our digestive system weakens, due to which this problem increases. Even if you are young and you do not exercise at all or do any physical activity, then your digestive system is not able to remain as active because of this.

To cure all these things, the practice of Malasana or Garland Pose is beneficial. let’s know more about Malasana’s benefits and required precautions.

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What Is Malasana Or Garland Pose?

Malasana or Garland Pose is also known as mala mudra along it is also known as squat pose. Malasana or Garland Pose is a Sanskrit word that is made up of words in which the first word is “mala” which means “garland or necklace” and the second word is “asana” which means “posture”.

Malasana is also called Upavesana or Garland Pose. A lot of people these days sit in chairs, beds, or cars all day long. This asana is actually most beneficial for those who have a sedentary lifestyle. This is a simple yoga posture, it can be done easily, let us know in detail the method of doing this asana.

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How To Do Malasana Or Garland Pose (Step By Step):

  1. Stand in Tadasanaor Mountain Pose on a yoga mat.
  2. Pull the stomach inwards while pulling the spine.
  3. Take a few deep breaths and release while pulling the shoulders up.
  4. Bring both hands in the posture of Namaste or Pranamasana or Prayer Pose.
  5. Inflate the chest and keep it tight.
  6. Take a deep breath and release slowly.
  7. While exhaling, sit down on your knees.
  8. The legs will remain together but there should be a gap between the knees.
  9. Slowly spread the thighs.
  10. Try to take the thighs slightly beyond the width of the body.
  11. Exhaling, bend forward so that the torso fits between the thighs.
  12. Keep both the elbows on the inner thighs.
  13. Now the torso can be taken out easily.
  14. Press the inner thighs against the sides of the torso.
  15. Extend the arms and rotate so that the shin fits in the side.
  16. Now hold your ankles.
  17. Hold this pose for a few seconds.
  18. Breathe in and pause the posture.

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Benefits Of Doing Malasana Or Garland Pose:

1. Helps To Us Stays Away From The Negativity

Malasana or Garland Pose is also called a grounding posture as it brings one closer to the earth. Being close and close to the earth, it is known to remain calm. Garland pose, like other hip openers, is known to allow the release of these negative emotions by opening up the hips.

2. Prevents From Back Pain

Malasana or Garland Pose also helps in strengthening the core, a strong core is important in protecting our back from injury and strain. If we do not use this posture and when we sit in chairs, we usually slip and fall, then it causes more damage to our core.

3. Helps In Making Butts Well Shaped And Enlarge Their Size

Malasana or Garland Pose is the best asana to enlarge the hips. To do this asana, you have to sit with your thighs far apart, which acts as a good hip opener. Practicing this hip-opening pose can help provide more mobility in the hips.

4. Some Other Benefits Of Doing Malasana Or Garland Pose

  1. By sitting in this posture, your stomach and waist get a lot of benefits.
  2. By doing this regularly, problems like constipation, gas, acidity are cured.
  3. It removes your stomach disorders. Along with this, it also strengthens the abdominal nerves.
  4. If it is practiced daily, then the muscles of the waist, knees, spine become flexible and also get rid of the pain.
  5. Due to which tension arises in the stomach and colic pain also reduces to a great extent.
  6. Malasana or Garland Pose eliminates the tension of knees, joints, back, and stomach and ends their pain.
  7. It also reduces belly fat. If you want to get a flat stomach then definitely do it.

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Precautions While Doing Malasana:

  1. This asana should not be done by those people who have lower back injuries.
  2. If you have a knee injury or any kind of pain, then you should not do this asana.
  3. If you are troubled by tight hips or back pain, then you should not do this asana.
  4. If you have any kind of physical problem, then you should consult a doctor before doing this pose.

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Video : Tutorial Of Malasana Or Garland Pose

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