Accessing Malasana – Garland Pose

Accessing Malasana – Garland Pose

Many people find Malasana to be difficult, but it doesn't have to be that way if we let go of the notion that there is just one 'correct' way to execute it. Laia explains how she modified it to make it more accessible.

Malasana, also known as Garland Practice or Yogic Squat, is a popular yoga pose that I see in magazines and on social media. It appears to fit the "image of a yogi" pretty well; the yogi/yogini is always grounded, at ease, and at peace.

Malasana is, in fact, a pose that is approachable to some yogis and yoginis while being quite unpleasant for others. Malasana can be highly beneficial to many practitioners with modest tweaks and a willingness to explore non-traditional ways to this pose.

Necklace/Garland = Mala Asana means "posture."

Garland posture is the most frequent translation of Malasana (some also refer to it as squat pose). Its meaning is closely linked to the need of recognising life's cyclical cycle.

A "mala" is a 108-bead string used for mantra chanting and meditation. There are various symbolic interpretations for the number 108.

The mala portrays life and the universe as a continuous cycle of creation, sustenance, and transformation. It symbolises the Earth's support as well as our own inner nutrition.

Malasana has anatomical benefits.

Malasana is a terrific position to incorporate into your practise since it supports many portions of our bodies and creates space. It helps to strengthen the legs, ankles, and feet. It also allows for more space in the lumbar spine and spinal column. The hips and groyne are also opened and strengthened in this stance.

Garland also has other advantages.

Malasana is a calming and centering pose. We become more present and in touch with our actual nature when we allow our feet to be in contact with the Earth.

Garland pose helps to release trapped energy, particularly stress, in the hips, lower back, and legs.

When looking for a technique to release energy, keep in mind the importance of the body's natural elimination process. I have Crohn's illness and find myself in Malasana when I need relief since it helps with digestion. My intestines almost feel massaged in this stance!

Menstruation is another elimination process that Malasana aids. When you're curled up in a ball, in pain, and uncomfortable, this is a terrific stance to do. The hips expand up, and the downward energy helps to release some of the tension and discomfort.

Garland pose contraindications

Before practising Malasana, as with any other yoga posture, pay attention to how you feel. If you have any lower back, hip, knee, foot, or ankle issues, you should either avoid this position or get medical advice from a yoga teacher. If you're free, consider some of the ideas below.

Choose the option that best suits your body.

I believe that most bodies may benefit from this yoga stance if we are ready to try different ways and let go of the idea that the pose has to look a specific way to be "correct."

Let rid of the notion that the stance must appear a specific way in order to be "correct."

Depending on how your body feels and what you require that day, there are a few methods to approach this posture. Allow yourself to watch and adjust, to alter your mind if a certain variant does not seem right, and to realise that your body wants something one day and does not the next.

Allow yourself to recognise and accept this.

Malasana fundamentals

In its most basic version, Malasana can be accessed from a wide-legged Tadasana (mountain pose). Slowly drop your hips to the ground, turning your toes out. Breathe deeply, notice how it feels, and make decisions from a place of love and support for yourself as you do so.

Maintain a long spine as your hips sink near the ground. Allow your elbows to gently push against your inner thighs or knees, and join your palms in the Anjali mudra - prayer pose. Raise your chest toward your thumbs as you do so.

Now exhale. Take note of what appears. Take a few more deep breaths.

Backwards variant of Malasana

This posture can be accessed while lying down on your back if you have knee difficulties or your hips are extremely tight.

Lay on your back and pull your knees to your chest, then widen them toward your armpits or shoulders. Bring blocks to the outsides of each knee to provide support and allow you to relax a little in the posture. Connect your elbows to your inner thighs by bringing your hands together in front of your heart (Anjali Mudra). Gently lift your chest.

Against a wall, try a variation.

Bring your sitting bones as close to the wall as possible. Bring your knees into your chest, then widen your legs toward your underarms or shoulders. The soles of your feet should be pressed against the wall. Extend your spine. As much as possible, keep your back connected to the ground. As you pull your chest toward your thumbs, bring your hands to your heart and gently open the knees with your elbows.

Assemble props with blocks and blankets.

To achieve a good amount of support in this posture, try Malasana against the wall. This manner, you may concentrate on the advantages rather than the disadvantages. You can get into it by starting in a wide-legged Tadasana against the wall and sliding your spine along the wall until you reach the asana. As you lift your chest and soften your hips down, keep pressing your back towards the wall. Allow yourself to sit on a block slid under your sitting bones for added support.

Use the block under the sit bones once the posture seems more accessible, and this time walk away from the wall. Allow your spine to support you as the block beneath you provides softness in your hips.

There are various options to consider if you're having trouble getting your heels to the ground. First, see if extending your toes a little further helps. Consider widening or narrowing your feet. If your heels are still off the ground, place a blanket under them until you can rest them there and feel more grounded.

It can be used as a tool for observation.

Malasana has always been a difficult asana for me, mostly because I believed there was just one correct way to perform it. I discovered that I can use it as an observation tool once I learnt that I can allow myself to approach it differently every day.

I do it every day simply for fun to check where my tension is at that moment. It allows me to take a breath and really examine where my mind is at. This position elicits negative emotions and discomfort. As a result, I am able to pause while practising. I take a deep breath into the discomfort. Instead of responding and leaving, I can choose to stay and let my nervous system know that I have the ability to breathe even when life is nearly unbearable. Fear, stress, and tightness are released into the earth, where they are transformed into grounding, presence, and calm.