Garland Pose (Malasana) Benefits for Body, Mind & Women – 2025

There are various poses in yoga, each offering its own set of health benefits. One such beneficial pose is Malasana, commonly known as the Garland Pose. This squatting posture mimics the shape of a garland and is known for its powerful impact on both physical and mental well-being.

When practised regularly, Malasana can contribute to improved digestion, flexibility, posture, and emotional balance. In this article, we’ll explore the key benefits of the Garland Pose, how to perform it safely, and which groups can gain the most from its practice.

What Is Garland Pose (Malasana)?

The Sanskrit word "mala" means garland, and "asana" means pose or posture. Hence, Malasana literally means “garland pose.”

Many yoga teachers and healthcare experts recommend this pose as part of a regular yoga routine because of its grounding effect and hip-opening ability. It helps the practitioner stay centred, both physically and mentally.

Malasana is especially helpful for individuals with sedentary lifestyles, women (including pregnant women ), and those seeking improved gut health and lower-body strength.

Key Health Benefits of Malasana (Garland Pose)

1. Improves Digestion

Malasana is well-known for aiding digestion. The squatting position compresses the abdominal organs, stimulating the digestive tract. Regular practice can:

Relieve bloating and indigestion

Support healthier bowel movements

Naturally ease constipation

This posture supports gut health and helps maintain a balanced digestive system, especially for people who experience sluggish digestion.

2. Enhances Joint Flexibility

Many people—especially older adults—struggle with stiffness in the hips, knees, and ankles. Malasana helps by:

Opening up tight hip joints

Improving mobility in the lower back and legs

Supporting natural squatting movement

Practising Malasana daily can help enhance flexibility in the joints and improve posture over time.

3. Strengthens Lower Body Muscles

The Garland Pose actively engages several key muscles, including:

Quadriceps

Hamstrings

Calf muscles

Pelvic floor muscles

This helps in strengthening the lower half of the body, making it especially beneficial for runners, athletes, and those who sit for long periods.

4. Supports Mental Health and Focus

Malasana is more than just a physical posture—it fosters mind-body harmony. Regular practice:

Improves concentration

Enhances mental clarity

Reduces stress and anxiety

Prepares the mind for meditation

Many practitioners use this pose before meditative sessions for better focus and grounding.

Benefits of Garland Pose for Women

1. Helps Manage PCOS (polycystic ovarian syndrome)

Malasana supports hormonal balance, which can be helpful in managing PCOS symptoms such as:

Irregular menstruation

Hormonal imbalance

Pelvic discomfort

By improving circulation and engaging the pelvic area, this pose may naturally support reproductive health.

2. Strengthens the Pelvic Floor

Malasana helps activate and strengthen the pelvic floor — the group of muscles between the tailbone and pubic bone. This can:

Support easier labour and childbirth

Enhance core strength

Reduce urinary incontinence in women

Regular practice during pregnancy (with a doctor’s guidance) can also help in preparing the body for delivery.

Who Should Practise Malasana?

This pose is ideal for:

Pregnant women – With medical approval, it helps ease lower back pain and open the hips.

Athletes and runners – Improve mobility and muscle recovery.

Office workers – Reduces stiffness caused by long sitting hours.

Precautions to Keep in Mind

While Malasana is generally safe, certain precautions are important:

Avoid the pose if you have serious knee, hip, or ankle injuries.

If pregnant, practise under the supervision of a certified instructor or after medical consultation.

Use props like yoga blocks or cushions if full squatting is difficult.

Listen to your body and never force the position beyond your comfort zone.

Conclusion

The Garland Pose (Malasana) is a time-tested yoga posture with deep-rooted benefits for the digestive system, lower body strength, joint mobility, and mental clarity. It holds special significance for women’s health, especially in supporting pelvic stability and managing PCOS symptoms.

Incorporating Malasana into your daily yoga routine can offer long-term physical and emotional wellness. Just ensure you perform it mindfully and seek guidance if you have existing medical concerns.

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Frequently Asked Questions (FAQs)

Is Malasana suitable for beginners?

Yes, with proper guidance and warm-up, beginners can safely practise Malasana. If squatting is difficult, use yoga blocks under the heels for support.

Can pregnant women do Garland Pose?

Yes, pregnant women can practise Malasana to open the hips and ease lower back tension. Always consult a doctor or prenatal yoga expert before starting.

How long should I hold the Garland Pose?

Hold the pose for 30 seconds to 1 minute, depending on your comfort. Gradually increase the duration with regular practice.

Does Malasana really help with digestion?

Yes. The squatting position compresses the abdomen, stimulating bowel movement and improving gut health naturally.

Is Malasana safe for people with knee pain?

People with existing knee issues should be cautious. Use props or consult a yoga therapist before attempting the pose.