In Sanskrit Mala means necklace or garland and Asana stands for pose, seat or posture.Start by doing squatting. During this, put your feet to each other, with your heels on the ground or supported on the floor.Now stretch your thighs, putting them smoothly wider than your body. Breathe out and bend forward in a way that your body fits comfortably in between your thighs. Now make Anjali Mudra(Namaste posture)by your palms, by your elbows make some pressure against the inner thighs. By this the front part of your body is stretched. Then press your inner thighs against the side of the middle(body). At that point, extend your arms and swing them crosswise over with the end goal that your shins fit into the armpits. Hold your lower legs(ankles).Remain in the pose for 60 seconds. Breathe in and release the pose.
Benefits: It helps to open up the hips joint and groin muscles.It stretches the muscles of the back and neck and mildly stretches the lower hamstring muscles around the ankles. It tones the organs in the abdomen thereby improving digestion and metabolism.
Warning: avoid this asana if you are suffering from knees and lower back pain.