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Template:Contains Indic text

The malasana is a yoga asana.

Etymology

Malasana can be found in three slightly different Sanskrit spellings:

• Template:Lang-sa, mālāsana (pronounce "maa-laa-sa-na") - "Garland Pose"
• Template:Lang-sa, malāsana (pronounce "ma-laa-sa-na"), which would mean "Indian plum garland"
• Template:Lang-sa, malasana (pronounce "ma-la-sa-na") - "Excretion Pose", "Relieving Pose", "Yoga Squat"

The Sanskrit spelling, and thereby the interpretation, of "mala", is a matter of debate. The "a" may be pronounced either short ("a") or long ("aa"), indicated by a an additional line behind the letter:

• माला mālā, pronounce "maa-laa" - "garland, necklace"
• मला malā, pronounce "ma-laa" - "Indian Plum (Flacourtia indica - Bot.)
• मल mala, pronounce "ma-la" - "dirt, dust, impurity, secretion"

The Shree Bindu Sewa Sansthan Ashram gives the following interpretation:

• माला mālā, pronounce "maa-laa" - garland, necklace, rosary
• मल mala, pronounce "ma-la" - excrement, shit

Description

The asana is a squat with heels flat on the floor and hip-width apart (or slightly wider if necessary), toes pointing out on a diagonal. The torso is brought forward between the thighs, elbows are braced against the inside of the knees, and the hands press together in front of the chest in Añjali Mudrā.

The Yoga Journal says the malasana stretches the ankles, groins and back, tones the belly. It also cautions about using the pose when there are lower back or knee injuries.

The Sritattvanidhi, a 19th century book on yoga-asanas, gives a different picture for the mālāsana at plate no.44. The Sritattvanidhi is attributed to Mummadi Krishnaraja Wodeyar (1794-1868). The illustrations of the asanas are taken from the Hathayoga Pradipika, a compilation of different yoga texts, the dating of which is uncertain.

See also

• List of asanas
• Squatting position

Notes

References

1. , Frawley & Kozak 2001, p. 225.
2. Ramaswami & Krishnamacharya 2005, p. 28.
3. Mehta & Collins 1998, p. 34.
4. & Gavalas 2003, p. 174.
5. Sjoman 1999, p. 27.
6. ^ Sjoman 1999, p. 40.

Sources

Published sources

• Frawley, David; Kozak, Sandra Summerfield (2001), Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice, Lotus Press, ISBN 978-0-910261-30-2
• Gavalas, Elaine (2003), The Yoga Minibook for Longevity: A Specialized Program for a Healthier, Vital You, Simon & Schuster, ISBN 978-0-7432-2699-8
• Mehta, Mira; Collins, Elaine (1998), How to use yoga: a step-by-step guide to the Iyengar method of yoga, for relaxation, health and well-being, Rodmell Press, ISBN 978-0-9627138-6-6
• Ramaswami, Srivatsa; Krishnamacharya, T. (2005), The complete book of vinyasa yoga: an authoritative presentation, based on 30 years of direct study under the legendary yoga teacher Krishnamacharya, Da Capo Press, ISBN 978-1-56924-402-9
• Sjoman, N.E. (1999), The Yoga Tradition of the Mysore Palace, Abhinav Publications

Web-sources

1. ^ spokensanskrit.de, malA
2. spokensanskrit.de, mAlA
3. spokensanskrit.de, mala
4. Shree Bindu Sewa Sansthan Ashram, Malasana - Garland Pose
5. Yoga Journal, Garland Pose

Further reading

• Iyengar, B. K. S. (2005), Illustrated Light On Yoga, HarperCollins, ISBN 978-81-7223-606-9
• Saraswati, Swami Satyananda (2003), Asana Pranayama Mudra Bandha, Nesma Books India, ISBN 978-81-86336-14-4
• Saraswati, Swami Satyananda (2004), A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya, Nesma Books India, ISBN 978-81-85787-08-4

External links

v t e Asanas
Asana • Kriya • Mudra • Drishti • Pranayama • Sun Salutation • Vinyasa • Yoga as exercise • Yoga as therapy • Hatha yoga • Yoga
Backbends	Anjaneyasana (crescent moon) Bidalasana (cat)/Bitilasana (cow) Bhujangasana (cobra) Chakrasana (wheel) or Urdhva Dhanurasana (upward bow) Viparita Dandasana (inverted staff) Kapotasana (pigeon) Eka Pada Rajakapotasana (king pigeon) Ushtrasana (camel)
Arm balances	Ashtavakrasana (8-angled) Bakasana (crane) or Kakasana (crow) Koundinyasana (the sage Kaundinya) Kukkutasana (cockerel) Mayurasana (peacock) Tittibhasana (firefly)
Inverted	Adho Mukha Svanasana (downward dog) Adho Mukha Vrkshasana (handstand) Halasana (plough) Sarvangasana (shoulderstand) Setu Bandha Sarvangasana (bridge) Shirshasana (headstand) Viparita Karani (legs up the wall) Vrischikasana (scorpion)
Reclining	Anantasana (Vishnu's couch) Ashtanga Namaskara (eight-limbed) Bhekasana (frog) Chaturanga Dandasana (low plank) Dhanurasana (bow) Jathara Parivartanasana (belly twist) Makarasana (crocodile) Matsyasana (fish) Shalabhasana (locust) Shavasana (corpse) Vasishtasana (side plank) Yoganidrasana (yogic sleep)
Sitting	Meditation Baddha Konasana (cobbler) Gomukhasana (cow face) Gorakshasana (cowherd) Padmasana (lotus) Siddhasana (accomplished) Simhasana (lion) Vajrasana (thunderbolt) Twists Bharadvajasana (the sage Bharadvaja) Marichyasana (the sage Marichi) Matsyendrasana (the sage Matsyendra, lord of the fishes) Pashasana (noose) Other Akarna Dhanurasana (shooting bow) Balasana (child) Garbha Pindasana (embryo in womb) Hanumanasana (monkey) Kraunchasana (heron) Kurmasana (tortoise) Malasana (garland) Mandukasana (frog) Mulabandhasana (root lock) Navasana (boat) Paschimottanasana (seated forward bend) Samakonasana (split) Virasana (hero)
Standing	Both legs Parighasana (gate) Parshvottanasana (intense side stretch) Prasarita Padottanasana (wide stance forward bend) Tadasana (mountain) Trikonasana (triangle) Utkatasana (powerful) Uttanasana (standing forward bend) Utthita Parshvakonasana (sideways) Virabhadrasana (warrior) One leg Ardha Chandrasana (half moon) Durvasasana (the sage Durvasa) Garudasana (eagle) Natarajasana (lord of the dance) Utthita Padangusthasana (standing big toe hold) Vrikshasana (tree)

• Buddhist meditation
• Asanas