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Malasana – Squatting Pose

Malasana, or squatting pose, is a beginner level position that aims to stretch your ankles, groin and back.

 

The health benefits associated with the malasana pose include stretching and strengthening the abdominal muscles, back muscles and hips.

 

However, if you have recently suffered any knee injuries or are pregnant you should always consult your doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Malasana
  • Begin by slowly squatting with your feet placed as close together as possible
  • Widen your knees as far apart as possible
  • Exhale, and whilst doing so, lean forwards
  • Place your hand together in a praying position, in front of the chest. Your elbows should rest against the inner part of the knees

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Malasana: Garland pose
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