Malasana: 101

Why practice Malasana?

  • Grounding
  • Calming
  • Soothing
  • Energetically stabilizing
  • Stretches inner hips
  • Brings length to the lumbar spine
  • Increases hip flexion mobility
  • Increases ankle flexibility

How To:

  • From standing in a neutral position, walk your feet as wide as your yoga mat

       - Don’t have a yoga mat? Walk your feet out about 2-3 “heel-toe’s” apart

  • Turn your toes out at 45 degrees, heels in
  • Bend your knees and lower your hips

       - Heels don’t touch the ground? Roll up your mat (or a towel/t-shirt/etc.) and place it below your heels as shown in photo #2

                - Slowly, over time as ankle flexibility increases, decrease the height of the prop below your heels

  • Bring your palms to touch at the center of your chest
  • Firmly press your palms together, and expand across your chest
  • Press your triceps out into your legs, and squeeze your legs into your triceps
  • Energetically, reach down through your sitting bones towards the ground below, and rise up tall through the crown of your head
  • Stay and breathe for 5-10 breaths
  • To come out, push your feet down into the ground to straighten your legs and rise back up to standing in a neutral position