References

http://www.yoga-trainer.com/guide/postures/garland-pose-malasana.html

http://www.abc-of-yoga.com/info/garland-pose.asp

How this asana makes me feel

When performing this asana, my body feels relaxed. Although it is not a difficult pose, the squatted position opens my hips up, which is comfortable for my body.

Benefits of the asana

Performing Malasana, during the first trimester of first pregnancy, helps open out stiff groin and leg muscles and keeps your hip joints supple. This helps in adequately preparing pregnant women for a comparatively less stressful experience during labor and through a normal delivery.

How to do Malasana

Place your feet apart, keeping one foot at one end of the mat width, and the other foot at the opposite end. Next begin bending forward at the knees from the standing position. The idea is to come into a squat position. Ensure that your feet remain parallel or as close to that as is possible. While you have been gradually bending down at your knees into the squat position, you need to bring your hands inside your knees. After you are in the squat position, you need to join your hands together in the prayer mode (known as anjali mudra in Sanskrit) with your palms laid vertically together flat against each other. Another thing you need to ensure is that your palms must be kept together at a level that is almost the center of your chest.

Remember to keep your forearms parallel to the floor. Relax your shoulders, bend forward your head and keep your spine straight. Take five breaths while remaining in this position and then release by straightening out your legs.

Actions & Muscles involved: Leg muscles, groin, and hips

Meaning & translation

The Garland Pose or Malasana

Translation: Mala is the word for a garland and asana means a pose

Malasana pose