Malasana, also known as Garland pose or Yogi squat, is a yoga asana that involves a deep squatting position. The name "Malasana" comes from two Sanskrit words: "mala," meaning "waste," and "asana," meaning "pose." It is often used as a transitional pose in yoga flows or as a preparation for deeper hip-opening poses.
How To Perform Malasana (Squat pose)?
Start standing with your feet slightly wider than hip-distance apart and turn your toes out slightly.
Lower your hips down towards the ground, coming into a deep squat. Keep your feet flat on the ground or lift your heels if needed.
Bring your palms together at your heart center, using your elbows to push your knees apart.
Lengthen through your spine and breathe deeply.
Hold the pose for several breaths or as long as comfortable, then release by bringing your hands to the ground and straightening your legs.
Modifications
If you have difficulty getting into a deep squat, you can use a block or cushion under your sit bones to support your hips.
If your heels lift off the ground, you can place a rolled-up blanket or towel underneath them for support.
If your knees are uncomfortable, you can place a folded blanket or towel under them.
Benefits
Opens the hips and groin
Stretches the lower back, ankles, and feet
Strengthens the legs and core
Aids in digestion and elimination
Can be a grounding pose that helps relieve stress and anxiety
Contraindications
Avoid this pose if you have knee or ankle injuries or issues.
Those with hip issues should use caution and may need to modify the pose or avoid it altogether.
If you have lower back pain, it's best to approach this pose with caution and use modifications as needed.
Chakras
Malasana is said to stimulate the Muladhara or root chakra, which is associated with grounding, stability, and a sense of security.
Doshas
Malasana is said to balance the Kapha dosha, which is associated with earth and water elements, by increasing movement and energy flow in the body.
History Of Malasana (Squat pose)
The history of Malasana (Squat pose) is not clear. The pose has been a part of traditional yoga practice for centuries, but its exact origins and evolution over time are not well-documented. It is believed that the pose has been practiced in India for centuries as a natural position for daily activities such as cooking, eating, and using the restroom. The pose is also a common posture in many traditional Asian cultures, where it is referred to as the "Asian squat." In recent years, Malasana has gained popularity in Western yoga practices, where it is often used as a hip-opening posture and as a preparatory pose for more advanced postures.
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