What is Ardha Baddha Parivrtta Malasana or Half Bound Revolved Garland Pose? How to perform and what are the Benefits

What is Ardha Baddha Parivrtta Malasana or Half Bound Revolved Garland Pose?

Malasana or the garland pose is a squatting pose designed to improve the digestive system. The Malasana garland pose is also beneficial to the thighs and helps strengthen the muscles.

This pose even helps tone the belly. The Malasana yoga pose is also a pose for athletes to improve their core muscle strength and build inner body strength

How to perform Ardha Baddha Parivrtta Malasana or Half Bound Revolved Garland Pose?
Step 1

Squat on the floor and keep your feet flat on the floor. Your heels should also be flat and facing forward on the floor. If you are unable to keep the heels completely flat, support it with a folded blanket.

Step 2

Now separate your thighs gently. Separate them wide enough to lean your torso into it. Your torso should fit in snugly. Join your hands in a salutation as you press your elbows against your inner knees. This will press against your front torso and lengthen it further.

Step 3

In the next step, press your inner thighs against your torso. Put your arms beyond the folded legs and press your shins into your armpits. Try clasping your ankles or your heels. This helps the torso lengthen and stretch further.

Step 4

Hold this position for 30 seconds to begin with and slowly increase the duration. Then, inhale as you slowly stand up.

Benefits of Ardha Baddha Parivrtta Malasana or Half Bound Revolved Garland Pose?
  • The garland pose can benefit the body in many different ways including being good for the legs and tummy.
  • It strengthens, the legs, ankles, knees, thighs along with strengthening the spine and stretching the torso.
  • It helps the groin and also improves the digestive tract, helping the body expel waste matter efficiently.