MALASANA
(ma-LAHS-anna)
mala = wreath, garland, rosary. The Sanskrit spelling of this “mala” has two long a’s, and shouldn’t be confused with the spelling that has two short a’s. “Mala,” with two short a’s, means “dirt, dust, impurity.” This pose is named for the way the arms are “wreathed” around the squatting legs.
Garland Pose
B. K. S. Iyengar teaches two versions of Malasana. The first, Malasana I, is a difficult pose for all but the most advanced students. The version described below is closer to what he calls Malasana II, and is suitable for experienced beginning students.
1. Stand in Tadasana with your feet hip width and parallel to each other. Bend your knees and lower down into a full squat, with your buttocks close to or sitting on your heels. If it’s not possible for you to comfortably squat with both heels on the floor, or to squat for more than a few seconds without feeling pain in the legs and hips, raise your heels on a sand bag or a firm, thickly-folded blanket.
2. Open your knees wider than your hips and, exhaling, lean your torso between your thighs. Release your inner groins deep into your pelvis and lengthen the sides of your torso. Bend and widen your elbows, and lay your hands on the floor so they’re wider than your feet. Squeeze your inner thighs against the sides of your torso, and work your shins into your armpits. Press your armpits back against the shins to further lengthen the sides of the torso. Take a few breaths.
3. Then on an exhale round your back and release your head close to or onto the floor in front of your feet. With an another exhale, slide your hands back along the floor, reach around to outside of the ankles and grip your heels or the backs of your ankles. Stretch the entire back of your torso and neck, compressing but not hardening your belly and front throat.
4. Stay for 30 seconds to a minute. With each inhale, expand your back torso; with each exhale, release the inner groins and deepen the pose. Finally let go of your feet, lift the head and torso with an inhale, and with a last inhale stand back into Tadasana.
Benefits
Stretches the ankles, calves, thighs, groins, and back spine
Strengthens the muscles of the fronts of the legs
Stimulates the abdominal organs
Contraindications
Students with serious ankle, knee, or low back injuries should avoid this pose.
Modifications & Props
Many beginners will have a difficult time gripping the heels with their hands. Before you squat in preparation for this position, lay a strap on the floor just behind your heels. When you’re ready to take the hands back, reach for the strap. Walk your hands along the strap and closely to the heels as possible. Then pull the strap firmly forward against your heels.
Variations
As mentioned, Malasana I is a more challenging variation of Malasana II, as described here. For Malasana I, perform steps 1 and 2 as described above. Then with an exhale, instead of reaching for your heels, sweep your hands around behind your back and use one hand to clasp the fingers or wrist of the other. Come out of the pose as described above.
Preparatory Asanas
Baddha Konasana
Marichyasana III
Prasarita Padottanasana
Supta Virasana
Supta Baddha Konasana
Supta Padangustasana
Upavistha Konasana
Virasana
Vrkshasana
Advanced Tip
Advanced students can challenge themselves further in this pose by squatting with their inner feet touching.
Partnering
A partner can help you get a feel for lengthening the torso, as described in step 2 in the main description above. Have your partner squat (or sit or kneel) in front of you as you perform step 2. Reach your arms toward your partner and have her grasp your forearms. As you sink your inner groins back heavily into your pelvis, your partner should draw your arms and torso forward. Feel the sides of your torso lengthen along the inner thighs. After a minute or so, have your partner release your arms. Then complete the pose.