YOGA SQUAT (Malasana)
YOGA SQUAT
Also called Garland pose, I love this posture because it’s grounding, almost everyone can do some variation of it, and it’s a preparatory posture for Crow Pose (Bakasana). If I’m having mild low back pain, this pose and Child’s Pose are great remedies. This is also a great pose for pregnant mamas with back pain!
Did you know that in many countries, squatting is more common than sitting in a chair? Yoga Squat is a great posture to add to your daily practice.
ALIGNMENT
Bring the feet as close together as possible while still keeping the outer edges parallel.
If the heels don’t reach the floor, no worries. Stay on the toes or on a rolled blanket, or folded mat.
Open your thighs slightly wider than your torso.
Bring the outer elbows to the inner thighs or knees and press slightly, hands in prayer.
Keep the weight in the front half of the foot, heels light.
Hold and breathe deeply for 30 sec-1 minute.
Place the fingertips on the floor and press up to Standing Forward Bend.
WORK IN THE POSE
Allow the tailbone to get heavy and release away from the crown of the head.
Soften the shoulders away from the ears.
MODIFICATIONS
Elevate the heels on a rolled up blanket or stand on the toes
BENEFITS
Opens the inner thighs, hips and groin
Stretches the ankles and works the feet
Stretches the lower back
Tones the belly & improves digestion
CONTRAINDICATIONS
- Knee injuries
- Groin injuries
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
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![I'm feeling so much gratitude today. I deliberately took time off around Thanksgiving--did not even send out a Thanksgiving newsletter. I wanted to give myself time to feel into my new location...it's an ongoing exploration!I am so grateful for yoga to have given me a strong and flexible body. This picture is recent, 50 year old body. [Yoga has also given me injuries, so be forewarned.] This is one of the primary reasons I am a conservative and watchful teacher; I hope to spare my clients overuse injuries and improper alignment injuries. When you know better, you can teach and do better.I just published this #asana on my website.📸@guibittencourtphoto#standingsplits #privateyogateacher #privateyoga #thecoachcat #practiceandalliscoming #yogaeveryday](https://cdn.catherinetingey.com/wp-content/plugins/instagram-feed/img/placeholder.png)
