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Baddha Malasana (Bound Garland Pose)

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Baddha Malasana (Bound Garland Pose)

Steps of Baddha Malasana (Bound Garland Pose)

To start this asana, you have to sit in a squatting position. Bring your feet close to each other as much as it is possible for you.

Your feet should be placed on the ground in such a way that your heels touch the ground. You can also put a folded mat or a blanket to support your heels.

In the next step, separate your thighs, so that they are slightly wider than your torso.

Now take a deep breath. You must always pay attention to your breathing as it is of great importance when you practice yoga asana.

Bend your body forward so that it is placed comfortably between your thighs. Kreep your body well balanced in this position.

Next you have to place your elbows on the inner side of your knees and bring your palms together in Anjali mudra or prayer position. Try to resist your knees into the elbows. By doing so, you can increase the length of your front torso.

Stay in this position for about 30 seconds. Then you can get back to your normal pose.

You may do this exercise 10 times daily. First you may not be able to do it 10 times repeatedly, but with practice you will see that it is easy to do.

Benefits of Baddha Malasana (Bound Garland Pose)

Malasana Stretches your thighs, hamstrings, bring down back, the sacrum, the crotch.

Fortifies hips, stomach related framework and spine.

Pose improves your stance and tones the paunch.

Makes your lower legs and knees adaptable.

Precaution and advice

Generally Malasana can be done by most of the people. However, if you are suffering from any issues of the spine, shoulder or back, then you must try to avoid doing this exercise as it may cause more problems. Malasana is not recommended for people who are suffering from back pain, especially those who have pain on the upper back. People who are suffering from insomnia are also advised not to do this asana. Malasana is not good for those who have had a shoulder injury. If you have pain on the shoulder, you must not do malasana. Since knee plays an important role in this asana, it is advised that if you have any knee injury or pain in the knee, you must refrain from doing this yoga asana. If you have any problems while doing this asana, you may take the advice of your doctor or a well qualified yoga guru. They will solve your problem and help you.

Malasana is also said to be a good yoga asana for pregnant women. This is because it helps in making the hip joints lose and helps in preparing the body for labor. Malasana is also goods for those suffering from constipation.


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