Malasana (Yogic Squat) & Pasasana / Pashasana (Noose) – Overview

Lesson Overview

  • Features: Malasana (Garland Pose / Yogic Squat), Pasasana / Pashasana (Noose Pose), and related poses such as Malasana Intermediate and Eka Pada Malasana (One Legged Garland)
  • Objective: Become knowledgeable about the pose and review detailed teaching considerations.
  • Description: Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.


Garland Pose

Also known as Yogic Squat and Upavesasana (Sitting Down Pose)

“The yogi squats and brings the hands to the heart, representing a single bead on the mala necklace… Just like each of the beads that are intimately connected to all the others through the string of the mala, the yogi is intimately connected to all other beings.” (Lena Schmidt)

Pasasana / Pashasana


“pasa” = a snare, trap, noose, tie, bond, cord, fetter

Noose Pose

Eka Pada Malasana

While translated as One Legged Garland Pose, no traditional sources demonstrate this pose or use this Sanskrit name; rather, it seems to have been applied to an exercise more often called Pistol Squat

Heart of Poses

  • Hip Stretch


Malasana: Common Accessible Variation
  • Malasana (Garland / Squat) is often shown as feet wide and turned out with palms together in front of torso. This is a more accessible variation of the traditional full pose.
Malasana: Full Pose
  • The traditional full pose has feet parallel and together, reaching arms around legs for bind.
Iyengar Terminology: Malasana I and Malasana II

In Light on Yoga, B.K.S. Iyengar uses this naming terminology:

  • Malasana I – binding behind back
  • Malasana II – grasping ankl
  • es and taking forehead to toes
Pasasana / Pashasana
  • Pasasana (Noose Pose) has feet together with a bound twist.
Twisting Variations
  • Some variations include modified twists (with feet apart or together).

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