Malasana (Yoga Squat): Find Out How Yogis Squat

Each pose in yoga has its energetic equality. There are poses that stabilizing and soothes a person, while other poses energizes and uplifts. Malasana (yoga squat) has a grounding quality that taps into the apanavayu, which is the energy flowing downward. It is a pose that can bring calmness to the practitioner.

Mala means garland, while asana is one of the two hoops that the body can make. Malasana involves squatting down to resemble a garland or a rosary. It is not advisable for people with a knee injury as well as pregnant women.

Benefits of Malasana

Malasana (yoga squat) has a lot of benefits. A lot of Asian people squat while reading or waiting for something. They do this without even knowing it is beneficial for their body. Squatting is one of the ways to tone the lower body. It affects the gluteal, hamstring, calf muscles and quadriceps. It also improves the core and lower back. But in the Western world, it is rare to see people squat in the public, except when they are in the gym.

Westerners tend to sit down instead of squat. They lose the strength and suppleness in the legs, as well as the flexibility in outer hips, ankles, and calves. The lower back and abdomen muscles are also affected while sitting because people tend to slack and forget about their core muscles due to the backrests.

Malasana (yoga squat) allows people to restore what they have lost while sitting. The pose utilizes the complete range of motions of the legs. It is done by bending the knees until the pelvis is resting at the back of one’s heels. The yogi squat will help you strengthen and tone the legs. Doing the squat will also help with the digestion as the downward flowing energy gets rid of body waste and clear the mind.

How to Do Malasana

People who attend the yoga class are taught the less intense version of Malasana (yoga squat). In this version, the feet are apart, and the spine is extended straight up. The hard part of the pose is to drop down into a squat and at the same time bend forward. Beginners can practice a modified squat with the feet together. This will help you increase the range of motions within the hips, calves, ankles, and knees. The pose is also more stable with this position.

While in a squat with the knees apart and the feet together, wrap the arms around the shins. Then lower the head slowly until it reaches the floor. The heels and the head must be touching the floor. This is the final pose of the Malasana (yoga squat). You should stay in the position for several breaths.

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