Malasana

The Sanskrit word ‘malasana’ comes from two words, ‘mala’ meaning garland and ‘asana’ meaning pose.

Instructions: Stand with your feet apart (2 feet) and turn your toes out slightly. Keep your gaze forward and your spine straight as you push your hips back and lower down as if into a chair, pressing the feet into the floor with your body weight evenly balanced on both feet. The goal is to bring the hips as low as you can without rounding the spine. If you can’t lower down without your heels lifting off the mat, roll up a towel or blanket and place it beneath the heels. Bring your hands to prayer position in the mid-chest area. You may push into the inner knees with your elbows, further opening your hips. Hold the pose for a few breaths and raise the body to original standing pose while inhaling.

Benefits:

• It helps open and strengthen the hips, inner thighs and lengthens the spine.
• It keeps the pelvic and hip joints healthy.
• It tones the abdominal muscles and improves the function of the colon to help with elimination.
• It increases circulation and blood flow in the pelvis, which can help regulate sexual energy.
• It improves balance, concentration and focus.
• It is particularly beneficial for pregnant women as it aids in childbirth.

Caution:

• Avoid the pose if you have knee injuries.
• Don’t stay in the pose if you have pain in the groins.