Malasana / Yogic Squat

Malasana, also known as Yogic Squat or Garland Pose, is a grounding and hip-opening yoga posture that fosters flexibility and strength in the lower body while promoting relaxation and introspection.

• Start in a standing position, then squat down, bringing the feet wider than hip-width apart and turning the toes slightly outward.

• Lower the hips towards the ground, keeping the heels grounded or lifting them if needed.

• Bring the palms together at the heart center, pressing the elbows against the inner thighs to open the hips further.

• Lengthen the spine and draw the shoulder blades down the back, lifting the chest and maintaining an open heart.

• Relax the face and breathe deeply into the posture, finding stillness and presence.

• Explore variations such as placing blocks under the heels for support or extending the arms forward for balance.

Benefits:

• Stretches and opens hips, inner thighs, groin, achilles tendon and lower calf muscles

• Stimulates digestive organs and metabolism

• Balances sacroiliac (hip) joints

• Helps relieve menstrual pain

Access detailed teaching cues, benefits, contraindications, and variations of Parivrtta Trikonasana through our Yoga Asanas Card Deck. Perfect for beginners, intermediates, and yoga teacher trainees. Get yours today for a deeper understanding of yoga and enhance your practice!