Malasana: The Garland Pose

By Yogatma Srihari

Malasana or the garland pose is good exercise to get a perfect posture and for promoting overall good health.

How to perform
The fish pose improves the lung capacity and reduces the blockages in the lungs and the heart. It also improves digestion.

Position 1: Sit with feet firmly on the ground. Hug the knees fully, as if garlanding the knees with the hands.

Position 2: Keep the knees apart with namaskar mudra in between the knees. You can do this with feet on the ground or with only the toes on the ground.

Position 3: Keep the knees apart and garland the hands inbetween the knees and hold both hand with your fingers at the back.

Position 4: Like Posture 1 but twist to the right. And with the left hand support your body.

Stay in each posture for minimum of ten seconds and gradually increase the time of the posture to one minute over a period of time.

Who can do it
Any person from the age of 8 years can perform this exercise. But those with knee pain and women during periods should avoid doing it. Warm up before you perform. It should be done after the standing asanas are completed.

Benefits:
The postures strengthens the digestive organs and helps the process of absorption and elimination. Performing this on a daily basis prevents the accumulation of solid waste inside the intestine.

It strengthens the pelvic muscles and bone and increases the strength of the hands and shoulders because of the stretch in the posture.

It is also a very good asana for weight reduction.

(The author is a yoga guru, entrepreneur and motivational speaker.)