{"id":109,"date":"2023-02-15T11:27:22","date_gmt":"2023-02-15T11:27:22","guid":{"rendered":"https:\/\/www.hrishikeshyoga.com\/blog\/?p=109"},"modified":"2023-03-23T07:37:28","modified_gmt":"2023-03-23T07:37:28","slug":"malasana","status":"publish","type":"post","link":"https:\/\/www.hrishikeshyoga.com\/blog\/malasana\/","title":{"rendered":"How to do the Malasana (Squat or Garland Pose) ?"},"content":{"rendered":"

Malasana \u2013 Squat or Garland Pose <\/strong><\/p>\n

Malasana is a very simple seated position, which tones knees and ankle joints. Mala means garland and Asana means Pose. The name Malasana is used for various squatting postures in Hatha Yoga<\/a><\/strong>. We can start this Asana from Virasana (Hero Pose)<\/strong> or from Tadasana.<\/p>\n

 <\/p>\n

\"best
hataha yoga teacher training in rishikesh<\/em><\/a><\/figcaption><\/figure>\n

 <\/p>\n

How To Do It?<\/strong><\/p>\n

\u2981 Stand in Tadasana with the hips apart and slowly come to squat pose.
\n\u2981 Join your palms together before your heart center in Namaskara mudra.
\n\u2981 Put your elbows in between your knees and widen your elbows by spreading out the knees in opposite direction.
\n\u2981 Make sure that your spine is straight and the feet is properly flat on the floor. Open your chest, see that the shoulders are relaxed, and look in front. Breathe in and out.
\n\u2981 In the final stage of this posture move the arms outward around the legs, going to the back under the buttocks, and hold the hands together. Body should stay pulled forward in between the knees.
\n\u2981 Stay in this position according your comfort and capacity.
\n\u2981 In the beginning you can stay for 30 seconds to 1 minutes, and then increase the time up to 5 minutes maximum.
\n\u2981 At the end of the practice, roll back and release the tension from entire spine.<\/p>\n

 <\/p>\n

 <\/p>\n

Benefits<\/strong><\/p>\n

\u2981 Malasana tones the knees and ankle joints.
\n\u2981 It exercises the muscles around the shins and increases the flexibility of the hip joints and pelvis.
\n\u2981 This posture helps to remove gas from the intestinal tract and releases the symptoms of constipation.
\n\u2981 This practice is valuable for women who suffer from excessive pain during menstrual cycles.<\/p>\n

 <\/p>\n

 <\/p>\n

Contraindications<\/strong><\/p>\n

\u2981 Avoid practicing this posture, if you have knee or ankle joints injury.
\n\u2981 Pregnant women should not practice this posture, because it creates lot of pressure on the abdominal area.
\n\u2981 You should not do this posture, if there is lower back problem.
\n\u2981 This posture should not be practiced after a heavy meal.<\/p>\n

 <\/p>\n

JOIN OUR YOGA COURSE :-\u00a0<\/strong><\/p>\n

100 HOUR YOGA TEACHER TRAINING IN RISHIKESH\u00a0<\/a> \u00a0 \u00a0 \u00a0 \u00a0 200 HOUR YOGA TEACHER TRAINING IN RISHIKESH\u00a0 \u00a0<\/a> \u00a0 \u00a0 \u00a0YOGA RETREAT IN RISHIKESH<\/a><\/strong><\/p>\n

 <\/p>\n

Our sggestion :- wikipedia<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Malasana \u2013 Squat or Garland Pose Malasana is a very simple seated position, which tones knees and ankle joints. Mala…<\/p>\n","protected":false},"author":1,"featured_media":110,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[58],"tags":[95,93,94,61,91,92,51,90,43,41,98,96,52,97,63,83,56,99,89,87,85,54,86,84,4,82,79,47,77,62,81,88,40,80,11,78,26],"class_list":["post-109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-teacher-training-in-rishikesh","tag-100-hour-yoga-teacher-training-course-in-india","tag-100-hour-yoga-teacher-training-in-india","tag-100-hour-yoga-ttc-in-india","tag-100-hour-yoga-ttc-in-rishikesh","tag-200-hour-yoga-in-india","tag-200-hour-yoga-teacher-training-course-in-india","tag-200-hour-yoga-teacher-training-in-rishikesh","tag-200-hour-yoga-ttc-in-india","tag-200-hour-yoga-ttc-in-rishikesh","tag-200-hour-yoga-teacher-training-in-india","tag-300-hour-yoga-teacher-training-course-in-india","tag-300-hour-yoga-teacher-training-in-india","tag-300-hour-yoga-teacher-training-in-rishikesh","tag-300-hour-yoga-ttc-in-india","tag-500-hour-yoga-teacher-training-in-rishikesh","tag-best-yoga-school-in-india","tag-best-yoga-school-in-rishikesh","tag-certified-yoga-school-in-india","tag-kundalini-in-india","tag-kundalini-yoga-in-india","tag-kundalini-yoga-teacher-training-in-india","tag-kundalini-yoga-teacher-training-in-rishikesh","tag-kundalini-yoga-ttc-in-india","tag-top-yoga-school-in-india","tag-yoga","tag-yoga-center-in-india","tag-yoga-course-in-india","tag-yoga-course-in-rishikesh","tag-yoga-in-india","tag-yoga-in-rishkesh","tag-yoga-in-ttc-in-india","tag-yoga-retreat-in-india","tag-yoga-retreat-in-rishikesh","tag-yoga-school-in-india","tag-yoga-school-in-rishikesh","tag-yoga-teacher-training-in-india","tag-yoga-ttc-in-rishikesh"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t