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'''Mālāsana''' <ref name="Mālāsana"/> or malasana, is a term for various squatted āsanas.The term is being used in various western transliterations, and may refer to various asanas, all involving a squatted position.

The term malasana is most commonly used for ==Technique==# Start by doing squatting. During this, put your feet near to each other, with your heels on the ground or supported on the "regular squat posefloor.# Now stretch out your thighs," also called upavesasanaputting them smoothly wider than your torso.# Breathe out and bend forward in a way that your torso fits comfortably in between your thighs.# Now make Anjali Mudra (Namaste posture) by your palms, in which by your elbows make some pressure against the handpalms are folded together in inner thighs. By this the socalled namaskar mudra in front part of your torso is stretched.# Then press your inner thighs against the side of the chestmiddle (torso). At that point, extend your arms, and swing them crosswise over with the feet are set wider apart, which resembles end goal that your shins fit into the armpits. Hold your lower legs (Ankles).# Remain in the pose for 60 seconds. Breathe in and release the traditional defecating positionpose..<ref name="Technique"/>

==Effects==* Opens your hips and groin* Stretches your ankles, lower hamstrings, back and neck* Tones your abdominals* Aids in digestion* Strengthens your metabolism* Keeps your pelvic and hip joints healthy* Ideal for prenatal yoga<ref name="Effects"/> ==Related Asanas==* [[Baddha Konasana]]* [[Upavistha Konasana]]* [[Virasana]]  ==Special requisites==It is essential to practice this pose correctly to avoid injury: * ankle injury* knee injury ==Initial practice notes==If you find it difficult to squat initially, sit on the edge of a chair, and let your thighs and torso form a 90-degree angle. Place your heels on the floor such that they are a little ahead of your knees.<ref name="Initial practice notes"/> == References ==

<ref name="MālāsanaTechnique">[https://enwww.wikipediasarvyoga.orgcom/wikimalasana-garland-yoga-pose-steps-and-benefits/Mālāsana "wikipediaMethodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/malasana-yoga-squat-garland-pose/#gref "Beginers tips"]</ref> <ref name="Effects">[http://www.cnyhealingarts.com/2011/05/04/the-health-benefits-of-malasana-garland-pose/ "Health benefits"]</ref>