About Malasana

Malasana is a natural human posture restoring mobility in hips, knees, and ankles.

How to Perform Malasana

1. Stand with feet wider than hips, toes turned out 45 deg.
2. Exhale, bend knees deeply lowering hips into a squat.
3. Bring hands to prayer at heart, pressing elbows against inner knees.
4. Lengthen spine tall for 5-8 breaths.

Key Benefits

• Deeply opens hips, groins, and lower back.
• Strengthens ankles and feet.
• Aids pelvic circulation and digestion.

Breathing Guidance

Deep diaphragmatic breathing into pelvic floor.

Precautions & Safety

Place a rolled blanket under heels if they lift from floor.

Tips for Beginners

Sit on a yoga block to enjoy hip opening without knee strain.