Malasana, also known as Garland Pose, is a yoga asana that involves squatting with the feet close together while balancing on the toes. This pose is often used as a transitional or resting pose during a yoga practice, but it also offers numerous physical and mental benefits. The Sanskrit term “Malasana” translates to “garland posture,” with “Mala” meaning “garland” and “asana” meaning “posture.”
Steps to do Malasana:
1. Begin standing with your feet slightly wider than hip-width apart.
2. Bring your palms together at your heart center and start to lower your hips down toward the ground.
3. Once your hips are as low as they can comfortably go, bring your elbows to your inner thighs and use your arms to gently press your knees open wider.
Benefits of Malasana:
1. Stretches the ankles, groin, and back.
2. Strengthens the thighs and core muscles.
3. Improves digestion and elimination by stimulating the abdominal organs.
4. Helps to open the hips, which can alleviate hip and lower back pain.
5. Encourages a sense of grounding and stability.
Precautions for Malasana:
1. If you have knee or ankle injuries, be cautious and only lower your hips as far as it is comfortable for you.
2. Those with balance issues may want to practice this pose near a wall or with a chair for support.
3. If you have lower back pain, keep your chest lifted and avoid rounding your spine.
By practicing Malasana regularly, you can experience an improvement in your overall flexibility, strength, and sense of well-being. However, it’s important to listen to your body and only go as deep into the pose as feels comfortable for you. As with any yoga practice, it’s always best to consult with a qualified instructor if you have any concerns or pre-existing conditions.
So, incorporating Malasana into your yoga routine can bring about physical and mental benefits while promoting a sense of grounding and stability.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.