Malasana Pose: How to Perfect It and What Precautions to Take

Malasana, also known as Garland Pose, opens the muscles of your hips and waist. It also strengthens the legs and ankles. This asana is done in a squat defecation position. That is why it is called Malasana. Let us know in detail what is the right way to do Malasana.

• Step 1: Stand on a mat and take your legs away from each other.
• Step 2: Now bend your knees slightly to come into a squat position and take your hips towards the ground.
• Step 3: Take your hands up from below the knees and join both the hands and come into a prayer position.
• Step 4: In this position, now try to touch your chest bone with your thumbs. This helps in keeping your chest raised. Keep pressing your arms towards the thighs so that you can stay in balance.
• Step 5: Keep your spine straight, keep your hips towards the ground and keep your shoulders away from your ears.
• Step 6: Take 5 deep breaths and keep yourself in this position. After this you can leave this position and come to a normal position.
• Step 7: If you want to take full advantage of this asana, then try to repeat this asana at least three times daily.

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Malasana not only removes the problem of constipation but also stretches the muscles. It helps to tone the body. Let's know in detail about the benefits of Malasana.

If you are doing this asana for the first time, then do this asana under the supervision of an expert. Apart from this, if you have sciatica or lower back pain, avoid doing Malasana. Apart from this, take some more precautions while doing Malasana-

• Do not take your hips to the ankles of your feet and squat only till your thighs are parallel to the ground.
• If you have an injury in your waist or knees, then do not do this asana.
• If you are having trouble staying up like this, then keep some bricks under your hips.
• To maintain better balance, do not let your heels rise up.

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By doing Malasana daily, you can see a lot of difference in your hips and lower body. Malasana is done in a squat position. Malasana is very beneficial for your health. It can do everything from increasing metabolism, toning the body and removing the problem of constipation.

But keep in mind not to put too much pressure on your body at once. Just keep in mind the correct way while doing Malasana. Only then will you get the benefit of Malasana and do it for the first time under the supervision of a yoga expert.