You’ve probably heard of Malasana (pronounced mah-LAH-sah-nah)—the deep yogic squat that opens up your hips and stretches your lower back. But have you ever tried walking in Malasana? Yes, we’re talking about holding that deep squat and then shuffling forward, backward, or side to side. It might look funny at first, but here’s the truth: doing it for just 5 minutes a day can completely transform your body and even your mindset.
Let’s break down what really happens when you commit to walking in Malasana for 5 minutes daily.
What is Malasana?
Malasana, also called the Garland Pose in yoga, is that deep squat where your feet are flat on the ground, knees bent wide, spine straight, and palms together in a prayer pose at your chest. Now, instead of just holding it in place, you shuffle or “walk” forward and backward while staying low. Think of it as a mix between yoga and a crab walk, but way more elegant and way less painful. Now, walking in Malasana just means maintaining this pose while moving—slowly shuffling side to side or taking baby steps forward and back.
How to Do Malasana (Garland Pose): Step-by-Step Guide
Whether you’re a complete beginner or a yoga regular, here’s how to ease into the pose and eventually start walking in it.
Step 1: Start Standing
- Begin in Tadasana (Mountain Pose) – standing upright with feet about hip-width apart.
- Bring your hands to your heart center in prayer position (Anjali Mudra).
Step 2: Lower into a Squat
- Bend your knees deeply and slowly lower your hips toward the ground.
- Keep your feet flat on the floor. If your heels lift up, place a rolled towel or yoga blocks under them for support.
Step 3: Find Your Form
- Open your knees wider than your torso.
- Bring your elbows inside your knees and press them gently outward while keeping the palms together in prayer pose.
- Keep your spine long and chest lifted—don’t hunch forward.
- Look straight ahead, or softly down to elongate the neck.
Step 4: Breathe Deeply
- Take slow, controlled breaths. Inhale through the nose, exhale through the mouth or nose.
- Hold this position for a few moments to settle in and feel the stretch in your hips, groin, and ankles.
How to Walk in Malasana
Once you’re comfortable holding the squat:
Step 1: Engage Your Core
- Slightly engage your abdominal muscles to maintain balance.
Step 2: Shift Your Weight
- Shift your body weight onto one foot, lifting the opposite foot just slightly off the ground.
Step 3: Small Steps
- Take a small “shuffle” step forward or to the side while staying in the deep squat.
- Repeat with the other foot.
- Continue moving forward, backward, or side to side—very slowly and mindfully.
Think of it like a deep, low crab walk—but way more intentional and less awkward.
What Happens If You Walk in Malasana Every Day?
Here’s a deep dive into the incredible benefits this simple-yet-powerful movement can offer:
1. Deep Hip Opening
Spending hours sitting tightens your hip flexors and compresses your pelvic area. Walking in Malasana actively opens the hips, stretches the inner thighs, and releases built-up tension, helping you regain mobility and fluidity.
2. Relieves Lower Back Pain
Poor hip mobility often leads to overcompensation by your lower back. Malasana helps reset your alignment. As your hips open and strengthen, the pressure on your lumbar spine reduces—so that nagging back pain? It starts to fade.
3. Improves Digestion
This deep squat posture gently massages your abdominal organs. It can stimulate digestion and reduce bloating, gas, or sluggish gut activity. Think of it as a natural detox for your belly!
4. Enhances Ankle and Knee Mobility
Because your feet are flat and your ankles are in a dorsiflexed position, this move improves flexibility in often-neglected joints like the ankles, knees, and feet. Great for balance and injury prevention.
5. Boosts Pelvic Floor Health
For women especially, Malasana is gold. It strengthens the pelvic floor muscles, supports reproductive health, and may even help ease menstrual cramps. It’s also commonly recommended during pregnancy and postpartum recovery.
6. Strengthens Your Core
As you move in Malasana, your core has to work overtime to keep you balanced. This isn’t just about abs—it targets your deep core stabilizers, which are key to posture, movement, and injury prevention.
7. Tones Your Legs and Glutes
Each step in this low position activates your thighs, hamstrings, and glutes. After a week, you’ll feel stronger—and maybe even see a little lift in your booty!
8. Improves Posture
When you walk in Malasana, your chest stays lifted and your spine is elongated. This strengthens your postural muscles and counteracts slouching, especially if you sit for long hours.
9. Increases Blood Flow and Circulation
The squat position naturally encourages blood flow to your lower body and pelvic region, helping oxygen and nutrients reach your muscles more efficiently.
10. Enhances Mind-Body Awareness
This isn’t just a physical exercise—it’s mindful movement. Walking slowly while squatting requires mental focus, breath control, and body awareness, helping you connect more deeply with your physical self.
11. Builds Endurance and Mental Toughness
Let’s be real: walking in Malasana is not easy. It challenges your strength and stamina. But with consistency, it teaches you to push through discomfort and builds a quiet kind of mental resilience.
12. Acts as Active Meditation
Feeling anxious? Malasana grounds you—literally and emotionally. Its closeness to the earth, paired with slow movement and deep breathing, turns this exercise into a calming, centering ritual.
13. Improves Functional Movement
Everyday tasks like bending to pick something up, squatting to garden, or sitting on the floor become so much easier. You’re training your body for real-life movement, not just gym reps.
Pro Tips for Beginners
- Struggling to keep your heels down? Use a rolled towel or yoga block under your heels until your flexibility improves.
- Knees caving in? Focus on pressing them outward with your elbows.
- Can’t stay low for 5 minutes? Start with 1 minute, rest, and build your way up gradually.
- Tight in the hips? Do a few hip circles or lunges beforehand to warm up.
Final Thoughts
You don’t need expensive equipment, fancy leggings, or an hour-long yoga class. All it takes is five mindful minutes. Over time, those minutes add up—not just in physical gains, but in how you feel inside your body. So, why not give it a shot? Make it part of your morning routine, stretch break, or wind-down ritual. It might feel awkward at first, but stick with it.
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