Malasana Posture

The word “mala” is derived from a Sanskrit word meaning “garland” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Stand straight with your legs apart.
  • Now slowly bend your knees get your hips closer to your knees.
  • Press your elbows to the inner thighs and join your palms infront of your chest.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now release your hands, straighten your knees and relax.


  • It helps in stretching ankles, groin, back.
  • It helps in improving the balance.
  • It helps in toning the belly.
  • It helps in improving digestion.
  • It helps in strengthening the metabolism.


Acute low back pain, Knee injury.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert