The name Malasana is from Sanskrit, mala, a garland or rosary and asana, a seat or posture. This pose also appears often in various forms of exercise simply known as the squat. There are several variations of this pose. Some have the feet together and others keep the feet wider apart, some squeeze the thighs into the arms while others engage the outer hips to keep the pressure off of the arms.
The squat is a common sitting style in many cultures and countries. Western students often struggle with the squat pose as years of sitting in chairs have contributed to a combination of tightness and weakness in the ankles, knees, hips and low backs. By working on our squat we can reclaim a great portion of our strength and mobility, and gain better health in our pelvic floor and muscles of elimination that help to free up our digestive system.
Step by Step How To
Modifications / Variations
Step the feet wider
Sit on blocks
Place a blanket or rolled mat under the heels for support if needed.
Feet together (knees wide)
Half Bound Malasana
Full Bound Malasana
Hold the squat for 30-60 seconds, or try our squat challenge and build up to a longer hold!
Author: Chris Loebsack
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