MALASANA (Garland Pose) (Wide Squat Pose)

  • This pose is a simple static poses in yoga. But nowadays due to modern day comfort many of us find it difficult and challenging.
  • Malasana works amazingly on our digestive tract. It also gives an intense stretch at the hip, hamstrings and lower back. It strengthens the core and pelvic floor and relieves tension in the hip.
  • Malasana helps boost energy in the body and helps open and activate the sacral and root chakras.
  • Start by standing up tall on your feet keeping your feet a little wider than hip-width distance. Now, join you hands in front of your chest in Namaskara mudra and turn your toes slight outwards pointing 45 degree.
  • Take a deep INHALE and on the EXHALE begin to slowly bend your knees lowering your hip towards the floor.
  • Once your hips are a few inches above the ground, use your upper arms to press your thighs open. Simultaneously, squeeze your thighs inwards so that you feel a lift through the hips. Keep your torso upright and chest lifted. Relax your shoulders down your back. Keep your whole body engaged and hold for 8-10 breaths.
  • Variation : In this pose if your heel raises off the floor then place a rolled towel under your heels.
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