(Squat Pose or Garland Pose)


  • Stand on floor with feet slightly wide.
  • Bend knees deeply until hips will be only few inches off the floor, as in image.
  • Separate thighs and bend forward so that torso will fit between thighs.
  • With pushing elbow to inner side of knee bring palm in front of chest facing towards each other. (as in prayer position).
  • Keep breathing and maintain position for 30 secs to 2 min as per capacity.
  • Repeat procedure for 5-6 times.

Releasing Procedure

  • Relax all muscles and sit on the floor or with supporting the arms, strengthen knees and stand on the floor.

Beginners Tip

  • As beginner find difficult to maintain balance, take a support of wall or folded blanket or pillow.

Precautions and Contraindications

  • Knee, Lower back injuries
  • Tight hips or groins

Benefits of Malasana

  • It gives strength to the hips and calf muscles of the legs.
  • Stretches groin, lower back, sacrum and hips so gives tone to entire lower body.
  • Tones belly so helpful in obesity.
  • It improves posture.
  • It increases flexibility in ankles and knees.
  • Stimulates metabolism of digestive organs
  • It is very much useful in constipation.

Preparatory Poses

  • Baddha Konasana
  • Upavistha Konasana
  • Virasana

Follow-up Poses

  • Uttanasana
  • Adho Mukha Svanasana
  • Bhujangasan