The Malasana squat, also known as Garland Pose or simply yogi squat, is a powerful yet accessible pose that provides numerous benefits for both the body and mind.
This deep squat is a natural movement that humans have done for centuries but has become less common in modern life due to sitting in chairs and sedentary habits.
Malasana is not just about improving flexibility—it’s also about grounding, strengthening the lower body, and fostering a deeper connection with your breath and body.
In this article, we’ll explore the many benefits of Malasana, why it’s an essential part of any yoga practice, and how you can incorporate it to improve strength, balance, and flexibility.
I’ll also share some personal insights into how this pose has become a cornerstone of my own practice and the changes I’ve noticed over time.
What is Malasana Squat?
Malasana is a deep squat where your feet are placed slightly wider than hip-width apart, and your hips sink down toward the mat, with the hands coming together in a prayer position at the heart.
It’s a primal movement that helps open the hips, stretch the groin and lower back, and strengthen the legs and ankles.
Though it looks simple, Malasana engages multiple muscle groups and requires both flexibility and strength.
Benefits of Malasana Squat
Malasana offers a range of physical and mental benefits, making it an incredibly valuable pose to include in your yoga practice.
Let’s take a look at some of the key benefits and how they’ve impacted my own practice.
1. Opens the hips and stretches the groin
One of the biggest benefits of Malasana is how it deeply opens the hips and stretches the inner thighs and groin.
In a world where we spend much of our time sitting in chairs, our hips can become tight and restricted.
Malasana helps counteract this, restoring mobility and range of motion to the hips.
I remember when I first started practicing yoga, my hips were incredibly tight.
Sitting in Malasana for even a few seconds felt uncomfortable, and I couldn’t sink very low.
But over time, as I practiced consistently, my hips began to open up, and I found myself able to settle deeper into the squat.
It’s one of those poses where you really feel the progress, and it’s been a game-changer for my overall hip flexibility.
2. Strengthens the legs and core
Malasana isn’t just about flexibility—it’s also a fantastic pose for building strength in the lower body and core.
Holding the squat requires engagement from your quads, glutes, hamstrings, and inner thighs.
Additionally, maintaining balance and posture in the squat activates the core muscles.
For me, Malasana has helped build stability in my legs, which has carried over into other yoga poses and everyday activities.
It’s not always easy to hold the squat for long periods, but the challenge is worth it.
I’ve noticed improved leg strength and better posture as a result of regularly practicing this pose.
3. Improves ankle mobility
Another benefit of Malasana is how it improves ankle flexibility and mobility.
The deep squat stretches the ankles in a way that isn’t often done in our daily lives, especially if you’re used to sitting in chairs or standing without much movement.
Improving ankle mobility is important for overall lower body function and can help prevent injuries.
When I first started doing Malasana, I was surprised at how restricted my ankles felt.
It was tough to keep my heels on the ground at first, but as my ankle mobility improved, I found it easier to sink deeper into the pose.
I’ve noticed that this improved mobility has helped me in other poses, especially balancing postures.
4. Supports digestion and relieves bloating
Because Malasana compresses the abdomen and brings awareness to the pelvic region, it’s known to support healthy digestion.
The gentle pressure applied to the digestive organs stimulates peristalsis (the movement of food through the digestive tract), making it a great pose to include after meals or if you’re experiencing bloating or sluggish digestion.
Personally, I’ve found Malasana helpful on days when I’m feeling bloated or uncomfortable.
After spending a few minutes in the pose, I often feel a sense of relief and lightness.
It’s amazing how a simple movement can have such a positive effect on your body’s internal functions.
5. Encourages grounding and calm
One of the more subtle, yet powerful, benefits of Malasana is the sense of grounding it brings.
Sitting close to the earth in this deep squat connects you to the ground both physically and energetically.
It’s a great pose to practice when you’re feeling anxious, scattered, or in need of calm.
For me, Malasana has become a go-to pose when I need to find my center.
After a busy or stressful day, sitting in the squat for a few breaths helps me feel more grounded and present.
There’s something about the posture that reminds you to slow down and connect with yourself and the earth.
6. Enhances balance and focus
Maintaining the balance required for Malasana can be challenging, especially if your ankles or hips are tight.
This makes the pose a great opportunity to work on balance and focus.
To stay stable, you must engage your core, focus on your alignment, and keep your breath steady.
I’ve noticed that the more I practice Malasana, the better my balance becomes—not just in the pose itself, but in other aspects of my yoga practice.
It’s one of those poses that require you to be fully present, and I’ve found that it sharpens my focus on the mat.
How to practice Malasana Squat
To get the most out of Malasana, it’s important to practice with proper alignment. Here’s a step-by-step guide:
- Start in a standing position, with your feet slightly wider than hip-width apart and your toes pointed slightly outward.
- Lower into a squat by bending your knees and sinking your hips down toward the floor. Try to keep your heels on the ground—if they lift, you can place a rolled blanket or block under your heels for support.
- Bring your hands into prayer position at your heart and press your elbows into your inner thighs to help open the hips. Keep your spine long and your chest lifted.
- Hold the pose for 5–10 deep breaths, sinking deeper with each exhale while maintaining length in your spine.
Yoga styles that incorporate Malasana Squat
Malasana Squat is a versatile pose that can be found in many different styles of yoga.
Its grounding, strengthening, and hip-opening benefits make it a common posture in both traditional and modern yoga practices.
Here are some yoga styles where you’re likely to encounter Malasana:
1. Hatha Yoga
Hatha Yoga often incorporates Malasana as part of a longer sequence focusing on balance, strength, and flexibility.
Since Hatha is a slower-paced style, Malasana is typically held for a few deep breaths to stretch and open the hips before transitioning to other poses.
2. Vinyasa Flow
In Vinyasa, Malasana can be part of a flowing sequence where it is used as a transition between standing and seated poses.
Its dynamic nature allows it to blend seamlessly into Sun Salutations or standing balance flows.
Practitioners often move in and out of Malasana to create fluidity in their practice.
3. Yin Yoga
In Yin Yoga, Malasana is typically held for longer periods—anywhere from 3 to 5 minutes—to help release deep-seated tension in the hips and lower back.
The longer holds encourage relaxation and mindfulness, making it a restorative yet intense stretch.
4. Ashtanga Yoga
In Ashtanga, Malasana appears in the standing sequence and is often used as a deep hip opener before transitioning into other postures like forward folds or balancing poses.
Its emphasis on both strength and flexibility makes it a valuable pose in Ashtanga practice.
5. Prenatal Yoga
For pregnant women, Prenatal Yoga often includes Malasana as a gentle way to open the hips and prepare the body for childbirth.
The pose is modified with props like blocks or blankets to ensure safety and comfort, making it accessible for expecting mothers.
6. Power Yoga
In Power Yoga, Malasana is used to build strength in the legs and core.
It’s often held for shorter periods but is combined with other strengthening postures like Chair Pose or Warrior II, giving it an added intensity in a fast-paced sequence.
Modifications for Malasana Squat
Malasana can be intense if your hips, ankles, or lower back are tight, but there are several modifications that can make the pose more accessible:
- Use a block or blanket: If you can’t comfortably keep your heels on the ground, place a block or blanket under them to provide stability.
- Sit on a block: If sinking all the way into the squat is difficult, sit on a block to reduce the depth of the squat while still benefiting from the pose.
- Lean against a wall: Practice Malasana against a wall for support, especially if balance is challenging. This can help you work on hip mobility without straining your knees or ankles.
Common mistakes to avoid
To get the full benefit of Malasana and avoid discomfort or injury, keep these tips in mind:
- Rounding the back: It’s easy to round the spine in this pose, but try to keep your chest lifted and spine long.
- Forcing the heels down: If your heels don’t reach the ground comfortably, don’t force them. Use a block or blanket to support them and protect your knees and ankles.
- Holding tension: Malasana should feel grounding and calm. If you’re holding tension in your shoulders or neck, relax and focus on your breath to release tightness.
FAQs:
1. Is Malasana suitable for beginners?
Yes, Malasana is a great pose for beginners! However, if you find the deep squat challenging, you can modify the pose by placing a block or rolled blanket under your heels for support. It’s important to listen to your body and ease into the pose gradually, especially if your hips or ankles are tight.
2. What if I can’t keep my heels on the ground?
If you can’t keep your heels on the ground, don’t worry! It’s common for people to struggle with ankle mobility at first. You can place a rolled-up blanket or block under your heels for support while still benefiting from the pose. With time and practice, your ankle flexibility may improve, making it easier to keep your heels down.
3. How long should I hold Malasana?
You can hold Malasana for 5–10 deep breaths or longer if it feels comfortable. Start with shorter holds and gradually increase the time as your flexibility and strength improve. Focusing on your breath while in the pose helps deepen the stretch and calm the mind.
4. Can Malasana help with lower back pain?
Yes! Malasana can help alleviate lower back pain by releasing tension in the hips and improving mobility in the pelvic region. When the hips are tight, they often cause the lower back to compensate, leading to discomfort. Malasana helps release this tension, taking pressure off the lower back and promoting a healthier spine.
5. Can I practice Malasana during pregnancy?
Yes, Malasana is often used during pregnancy to open the hips and create space in the pelvic region. However, it’s important to listen to your body and modify the pose as needed. Pregnant women may want to practice with a block or support under the hips to ensure comfort. Always consult with a healthcare provider or prenatal yoga instructor before practicing any pose during pregnancy.
Final thoughts
The Malasana squat is a simple yet profound pose that has transformed my practice.
What started as an uncomfortable stretch has become one of my favorite postures for both physical and mental well-being.
Over time, it has helped me open my hips, improve my ankle mobility, and strengthen my legs—all while providing a sense of calm and grounding.
Malasana is a reminder of how important it is to reconnect with natural movement and honor what the body needs.
Whether you’re using it to build strength, release tension, or find balance, this pose offers benefits for yogis of all levels.
I highly recommend incorporating Malasana into your daily practice—you might be surprised at how much it enhances your overall sense of well-being!
