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File:Malasana.jpg

Yoga instructor illustrating Malasana

The malasana is a term for a squatted yoga asana.^[1]^[2]^[3] The term is being used for various asanas, typically in a squatted position, but with the arms either wrapped around the legs and the hands holding together at the back,^[2] also called kanchyasana ("golden belt pose"),^[2] or with the hands around the heels, and the chin touching the floor.^{[web 1]}

The term is also used in English for the upavesasana, the regular squat pose, with the handpalms folded together in namaskar mudra in front of the chest, and the feet wider apart,^{[web 1]} which resembles the typically defecating position.

The asana is also described in the Sritattvanidhi with the hands placed at the bottom, the body balancing on the hands, and the legs resting on the shoulders.^[4]

Etymology

Malasana can be found in three slightly different Sanskrit spellings:

Sanskrit: मालासन, mālāsana (pronounce "maa-laa-sa-na") - "Garland Pose"
Sanskrit: मलासन, malāsana (pronounce "ma-laa-sa-na"), which would mean "Indian plum garland"^{[web 2]}
Sanskrit: मलसन, malasana (pronounce "ma-la-sa-na") - "Excretion Pose", "Relieving Pose", "Yoga Squat"^[5]

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"^{[web 3]}
मला malā, pronounce "ma-laa" - "Indian Plum (Flacourtia indica - Bot.)^{[web 2]}
मल mala, pronounce "ma-la" - "dirt, dust, impurity, secretion"^{[web 4]}

The Shree Bindu Sewa Sansthan Ashram gives the following interpretation:^{[web 5]}

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

Description

File:Sritattvanidhi - mālāsana.jpg

The mālāsana as depicted in the Sritattvanidhi, a 19th century book on yoga-asanas.

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.^{[web 6]}

The Sritattvanidhi, a 19th century book on yoga-asanas, gives a different picture for the mālāsana at plate no.44.^[4] The Sritattvanidhi is attributed to Mummadi Krishnaraja Wodeyar (1794-1868).^[6] The illustrations of the asanas are taken from the Hathayoga Pradipika, a compilation of different yoga texts, the dating of which is uncertain.^[6]

Notes

References

^ , Frawley & Kozak 2001, p. 225.
^ ^a ^b ^c Ramaswami & Krishnamacharya 2005, p. 28.
^ Mehta & Collins 1998, p. 34.
^ ^a ^b Sjoman 1999, p. 27.
^ & Gavalas 2003, p. 174.
^ ^a ^b 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

External links

[FOOTNOTEFrawleyKozak2001225-1] , Frawley & Kozak 2001, p. 225.

[FOOTNOTERamaswamiKrishnamacharya200528-2] Ramaswami & Krishnamacharya 2005, p. 28.

[FOOTNOTEMehtaCollins199834-3] Mehta & Collins 1998, p. 34.

[FOOTNOTESjoman199927-5] Sjoman 1999, p. 27.

[FOOTNOTEGavalas2003174-7] & Gavalas 2003, p. 174.

[FOOTNOTESjoman199940-12] Sjoman 1999, p. 40.

[ASY-4] Ahimsaka Satya Yoga, Malasana A & B (garland pose)

[ssde-malA-6] spokensanskrit.de, malA

[ssde-mAlA-8] spokensanskrit.de, mAlA

[ssde-mala-9] spokensanskrit.de, mala

[0-10] Shree Bindu Sewa Sansthan Ashram, Malasana - Garland Pose

[11] Yoga Journal, Garland Pose

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@@ Line 2: / Line 2: @@
 {{Contains Indic text}}
 [[File:Malasana.jpg|thumb|235px|Yoga instructor illustrating Malasana]]
 The '''malasana''' is a [[yoga]] [[asana]].{{sfn||Frawley|Kozak|2001|p=225}}{{sfn|Ramaswami|Krishnamacharya|2005|p=28}}{{sfn|Mehta|Collins|1998|p=34}}
+The term is also used in English for the ''upavesasana'', the regular squat pose, with the handpalms folded together in ''namaskar mudra'' in front of the chest, and the feet wider apart,<ref group=web name="ASY" /> which resembles the typically defecating position.
+The asana is also described in the ''Sritattvanidhi'' with the hands placed at the bottom, the body balancing on the hands, and the legs resting on the shoulders.{{sfn|Sjoman|1999|p=27}}
 ==Etymology==