Women, add this yoga asana to your daily routine (even if you do it for just 2 minutes)

While squatting may seem like a simple movement, yoga practitioners urge that incorporating it daily into your routine can bring a range of positive effects. As such, Malasana, also known as Garland Pose, is a deep squat that has many surprising health benefits for women.

Recently, Soni Singh, a yoga expert, took to Instagram to highlight the benefits of Malasana, especially for women. “This can work magically for females. Try Malasana daily for 2 minutes. Healthy uterus. Pain-free periods. Helps in back pain. Stress-free mind,” she noted.

We reached out to an expert to find out whether these claims hold any merit.

According to Manushreya Sharma, a yoga instructor, Malasana engages and strengthens various muscles, including quadriceps, hamstrings, lower back, and core muscles.

Tight hips are a common complaint among women who sit for extended periods and can benefit from practicing Malasana. “While tightness can lead to back pain, discomfort during menstruation, and even restricted mobility, Malasana gently stretches the hips and surrounding muscles, promoting greater flexibility and range of motion,” she said.

Additionally, this pose also targets the pelvic floor muscles. “Strengthening these muscles can improve bladder control, reduce the risk of pelvic organ prolapse, and enhance sexual health,” said Sharma.

Not only this, Malasana can even aid digestion. “In yoga philosophy, the pose is believed to stimulate the flow of Apana Vayu, an energy associated with downward elimination. The compression of the abdominal region might help detoxification, helping the body remove waste and toxins, thereby alleviating digestive issues,” Sharma explained.

However, the expert advises certain individuals to avoid practicing this pose. “If you have lower back, hip, knee, foot, or ankle injuries, refrain from performing Malasana,” Sharma added.

 

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Steps:

1. Begin by standing with your feet shoulder-width apart on the mat.
2. Turn your toes slightly outward. This foot position will make it easier to squat deeply.
3. Inhale and bend the knees and lower your butt to come into the squat position.
4. While squatting down, open your knees wider than your hip width.
5. Once you attain a deep squat, bring your palms together in a prayer position (Namaste) before your chest. This gesture adds a meditative element to the pose.
6. Keep your spine as straight as possible and your shoulders relaxed and away from your ears.
7. Your butt should move towards the floor. Hold the pose for around five breaths.
8. Exit the pose by straightening the legs slowly. A forward fold can be done after this.

If you’re new to yoga, Sharma recommends seeking guidance from a qualified instructor. “It’s important to listen to your body. If you experience any pain or discomfort, stop and consult a healthcare professional.”

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