Yoga squat – Malasana – step-by-step instructions

Did you know?

Squat yoga position – Malasana –  or wreath. The yogi squat opens the hips and stretches the ankles, groin, and lower back. By pushing the knees to the side, we stretch the thighs and tone the stomach muscles, improving DIGESTION. It also calms the heart and mind.

Squat yoga position

Name and meaning:

In Sanskrit mala – wreath or Garland, asana is a yoga pose. Most often it is simply called a squat. However, studies prove that this is a wrong translation. The word malasana, when pronounced with a short “a”, means “impurity Impurity or Dirt “, and when pronounced with a long “a”, Mala means “wreath”. For more information on this topic, read HERE

Squat yoga position

BENEFITS

• Regular practice of the Squat position has both mental and physical benefits:
• Malasana massages the internal organs by engaging the abdominal muscles as well as the pelvis, leading to improved digestion.
• Great hip opener. Opens the hip flexors and offers a deep stretch to the groin muscles.
• It helps to expand the chest by keeping the shoulders and arms active. This helps relieve any stiffness in the neck and shoulders.
• Also, a strong and sonorous exhalation helps us release tension from the chest and abdomen
• Strengthens leg muscles. Stretches the Achilles heel.
• Stretches and strengthens the back and abdomen.
• Regular exercise helps relieve stiffness and tightness in the hips, legs, and lower back

• It also improves the functioning of the lungs and their capacity.

                                              Malasana

Instructions – STEP BY STEP

The asana steps are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.

1. We start in the position of Siddhasana or Vajrasana
2. Rest your palms on the floor in front of you
3. Breathe in the position. While Exhaling, we bend the body and transfer the weight of the body to the palms and toes.
4. Keep your heels on the floor
5. When you feel stable, take your upper arms inside your knees and bend the elbows to bring the palms together into anjali mudra (prayer position)
6. With an inhale, push the palms against each other strongly, and push the knees to the side with the elbows.
7. Hold your breath for a few seconds, look upwards
8. Finally, with the exhalation,  separate the palms, extend the arms in the elbows forward and forcefully release the air through the mouth, pronouncing the sound “paaaa”.

Variants: coming soon

Yoga Squat

Little secrets of the great masters

• Your heels may come up when you squat. Place a folded yoga mat under your heels. Stability is important. Over time, the heels will go down to the floor

• We stay in the position only as long as it pleases us. Beginners do not stay in the position.

• Above all, never push your head back

• Never go into a squat directly from a standing position!!!

• The body does not always react the same! What makes this pose special is that it teaches you to explore your connection with your body. So, be honest about your limits and learn to respect what your body needs each day.

• The recommendation for advanced students is to direct their gaze to the point in the center of the forehead, while the eyes are closed

• Always keep in mind the BASIC RULES that apply to all yoga postures

Yoga Squat

CONTRAINDICATIONS

Firstly, it is important to check your health before starting to practice yoga. Also, it is important that your yoga instructor determines a squat variation that is safe for your body. Don’t worry if your yoga instructor tells you not to do yoga squats. Class after class, the possibilities increase by doing the other asanas of the yoga series correctly.

People with knee or joint problems should be very careful or skip this pose.

Don’t push yourself into a deeper squat than your body is ready to achieve. If you feel any pain, back out of the pose.

People who have problems with a lower back injury or herniated disc should also avoid this position.

Also, elderly people and too fragile and physically weak people do only gentle variations of this pose.

Advice – Yoga requires attention and patience. So, no hurry.

Who can do Yoga Squats?

When modified according to age, health problems, and flexibility levels, the pose can be done by anyone (children, the elderly, people who want to improve their posture, work their internal organs (especially the intestines), or strengthen their body and joints…)

Yoga Squat

INTERESTING FACTS:

In ancient India, the squatting position was used as an incentive for emptying the bowels. (helps with constipation). In the West, no doctor will recommend squatting, which is a natural position and costs nothing. Just, try it!

Let’s just remember that we could squat for a long time without any problems as children. If you can’t do this pose now, it’s almost always because you haven’t done it in a long time.

Squat Yoga Pose – Malasana is a pose that activates and balances the Muladhara Chakra and Swadisthana Chakra. This activation helps you to achieve emotional stability and security, and become more compassionate and patient towards yourself and those around you.