Malasana is something you should be practicing throughout all of pregnancy, so today I'm sharing all about the yoga squat pose benefits. Garland aka yogi squat aka malasana is a great yoga pose for both your body and your mind--let's jump in!

The yoga squat pose, known as malasana or garland pose, is a foundational posture that offers unique benefits during pregnancy. While many in Western culture have lost touch with deep squatting as a natural position, this traditional pose can be invaluable when practiced mindfully throughout pregnancy. Understanding both its benefits and proper modifications can help you incorporate this powerful pose safely into your prenatal yoga practice.

As pregnancy progresses, the ability to maintain strength and flexibility becomes increasingly important. Malasana offers a comprehensive approach to supporting both physical and mental well-being during this transformative time. Regular practice can help prepare your body for the challenges of pregnancy and childbirth.

Core Physical Benefits

Malasana is a great pose for pregnant women, even beyond loosening tight hips. Keep reading for some specific physical benefits that come from malasana pose.

Pelvic Floor Support

The physical benefits of malasana during pregnancy are extensive and far-reaching. One of the most significant advantages of this squat position is its positive impact on pelvic floor health. The pose naturally exposes the pelvic floor muscles in a way that can help you tune in and learn to relax them, which is crucial for both pregnancy and postpartum recovery.

The squatting position creates optimal space in the pelvic area while strengthening the nervous system's response to deep opening. This awareness and control of the pelvic floor becomes particularly valuable during labor and delivery. The practice helps prepare the body for the birthing process in a gentle yet effective way.

Digestive Health

Malasana provides essential digestive support during pregnancy through gentle abdominal compression. This natural compression helps ease common pregnancy-related digestive issues while promoting healthy circulation throughout the lower body. Many women find relief from constipation and bloating through regular practice of this pose.

The pose naturally massages the digestive organs and encourages proper elimination (aka it helps you poop). This benefit becomes increasingly important as pregnancy progresses and digestive discomfort often increases. Regular practice can help maintain comfortable digestion throughout pregnancy.

Optimal Alignment / Posture

Proper alignment is another key benefit of regular malasana practice. The pose helps maintain correct positioning of the pubic bone and hip joints, which is especially important as your body changes during pregnancy. When practiced with anjali mudra (hands in prayer position), the pose creates balance between stability and opening in the shoulder blades and upper body.

This improved alignment can help reduce common pregnancy discomforts like lower back pain and pelvic pressure. Additionally, the pose strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes. These muscles provide essential support during pregnancy and preparation for labor.

Hormonal Considerations

During pregnancy, hormones like relaxin (amongst others) increase joint laxity, making it easier to overstretch and increasing your risk of injury. This requires special attention when practicing malasana. It's crucial to avoid holding deep stretches for extended periods, as the increased flexibility can mask potential overstretching in the groin area, the achilles tendon, or the inner thighs.

Additionally, hose with tight hip flexors or who come from a sedentary lifestyle should approach the pose with extra care and attention. It's essential to listen to your body and back off if you experience any discomfort or strain. The presence of pregnancy hormones means that what felt comfortable yesterday might not work today.

Modification Techniques

Malasana will not be comfortable for everyone, and it might not even be comfortable for the same person in different stages of pregnancy. Learn this alternate poses and modification techniques so you can get all the yoga squat pose benefits in a way that works for you.

Support Props

To practice malasana mindfully and safely during pregnancy, several modifications can be implemented. Support for stability is crucial, and this can be achieved through various prop arrangements. Placing pillows or a yoga block under the hips helps reduce the depth of the squat, making it more manageable as your pregnancy progresses. This can also lessen the strain or pressure on the pelvic floor if you're feeling a sense of pelvic floor heaviness in the pose.

Floor Support

A rolled blanket or block under the heels can help accommodate limited ankle flexibility. Keeping your feet grounded with props like pyramid blocks or a rolled yoga mat provides essential stability and prevents the heels from floating. I always recommend grounding the heels down so that your legs, hips, and pelvic floor can fully relax into the pose.

Alternative Poses

When malasana feels too challenging, alternative poses can be equally beneficial. Cobbler's pose (Baddha Konasana) provides similar benefits with less intensity. Supported goddess pose works similar muscle groups while offering more stability.

Chair variations, wide-legged forward fold, and pigeon pose with support provide effective hip opening. These alternatives allow you to maintain the benefits while respecting your body's changing needs.

Proper Practice Technique

To be clear, I do not recommend reading an article or a blog post like this and then trying the pose on your own, especially if you don't have extensive background experience in practicing yoga. Instead, work with a yoga instructor (hi, that's me!) to learn the proper practice technique for a pose like malasana and ensure you're practicing it safely. Sign up for my Preparing for Birth course, where I walk you through week by week with yoga classes to train your body and mind for birth. But, lay the groundwork here by reading through the basics of setting up this pose correctly.

Starting Position

Begin in mountain pose with feet hip-width apart or slightly wider, depending on your comfort and belly size. As you lower into the squatting position, keep the natural curve in your lumbar spine, avoiding both rounding and overarching.

Breathing Practice

Breathing technique plays a crucial role in the effectiveness of the pose. Focus on breathing down into the pelvic floor muscles, using the inhale to create relaxation and the exhale to generate gentle engagement. This breath awareness helps maintain pelvic floor health while preventing unnecessary tension.

Postural Alignment

Keep your chest lifted and shoulders relaxed away from your ears, creating length in the spine. Maintain this good form and practice awareness of your body's position throughout the practice.

Final Thoughts

Every pregnancy journey is unique, and your approach to malasana should reflect your individual needs. This powerful yoga asana offers numerous benefits when practiced mindfully and with appropriate modifications. As you progress through your pregnancy, allow your practice to evolve, always prioritizing safety and comfort.

Remember: the goal isn't to master the perfect squat, but rather to create a supportive practice that serves you and your baby. By incorporating malasana or its variations into your regular routine, you're cultivating strength, awareness, and confidence. These qualities will serve you well into motherhood.

Stay consistent with your practice while remaining flexible in your approach. Listen to your body's wisdom and work with qualified prenatal yoga instructors when possible. Stay up-to-date with my programs and offerings by joining my pre/postnatal mailing list here. The beauty of malasana lies not just in its physical benefits, but in its ability to create a sacred space for connecting with your changing body and growing baby.