Sahaja Ardha Malasana

Last updated: December 21, 2023

What Does Sahaja Ardha Malasana Mean?

Sahaja ardha malasana is a flowing variation of the half squat known as ardha malasana, which itself is a variation of malasana, a term used to described a number of different yoga squats. From Sanskrit, sahaja means “natural,” “innate” or “original”; ardha means “half”; mala means “necklace” or “garland”; and asana means “posture” or “pose.”

From a standing wide angle with the toes facing forward, one leg drops into an asymmetrical squat while the other leg remains extended in ardha malasana. The body then folds at the waist and the squat shifts to the other leg and back again in a continuously flowing motion, as the arms sweep with the movement.

In English, it is known as spontaneous flowing half squat or flowing half garland pose.

Sahaja Ardha Malasana


Yogapedia Explains Sahaja Ardha Malasana

As a squat, sahaja ardha malasana has a range of physical benefits, including increased flexibility and strength in the lower body, particularly the legs and groin muscles. Mentally and spiritually, the pose calms and focuses the mind. It is believed to balance the muladhara (root) chakra, which is associated with grounding, a sense of security, safety and trust.

Sahaja ardha malasana is one of the postures in the Chandra Namaskara (Moon Salutation) vinyasa. As the name suggests, Chandra Namaskara is practiced in the evening as a soothing, quieting sequence that prepares the mind and body for sleep.

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