There are many Malasana yoga pose benefits. Also known as Garland Pose, this is a pose that most people can do, it is especially helpful during pregnancy. Make sure you read the modifications section below for safe variations of the pose.
Malasana Yoga Pose Benefits
- opens hips
- stretches ankles
- stretches lower hamstrings
- stretches back
- stretches neck
- tones core muscles
- aids digestion
- beneficial for metabolism
- tones the lower body
Malasana Contraindications
- ankle injury
- knee injury
How To Do Malasana
- Start by sitting in Danasana (Staff Pose)
- Bend each leg, bringing your feet to ground as close to your seat as possible
- Shift your weight forward, as you bring your come off your seat and onto your feet (ideally your heels will stay on the ground, it’s okay if they lift)
- Keep a straight spine as you bring your palms to touch
- Pressing your palms together, using your elbows to help spread your knees apart
Modifications
- place the edge of a blanket under your heels if you are having a hard time reaching your heels to the ground
- start from standing with your feet hips distance apart
- use the wall of a piece of furniture for balance
- place a blanket behind your knees to take pressure off your knees
Another great hip opener is Mandukasana. To learn about the benefits, contraindications, and modifications of Mandukasana, check out my post-Mandukasana Yoga Pose-An Amazing Hip Opener.
Namaste,
Abby
Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any fitness/health program to avoid/reduce the risk of injury. Perform these exercises at your own risk. Abby is not responsible or liable for any injury sustained as a result of using any fitness/health program presented or advice discussed on the Journeys of Yoga blog. Please see my full disclosure for more details.
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