Hip hip hooray

Hip hip hooray

Squat to open up your hips and stretch your lower limbs with  

Kamala Venkat 

Malasana, also known as Garland  

Pose, is a hip-opener that gives a  good stretch to your thighs, legs, and  ankles. In Sanskrit, ‘mala’ means ‘garland’ and  ‘asana’ means ‘pose.’  

Method  

•  Stand on the mat with your feet wide apart. 

•  Bend your knees and lower your butt to  come into a squat position. 

•  Bend your elbows to bring the palms  together in Namaste Mudra and take  your arms inside your knees to press  your elbows against your inner knees  and transfer your body weight to your  heels. Hold the pose. 

•  Keep your spine and neck straight and  your shoulders relaxed. 

•  Stay in this pose for 20 to 30 seconds,  inhaling and exhaling deeply. 

•  Then slowly release your palms, and  back to squat and stand up, and relax.  

•  Repeat the asana. 

Benefits 

•  Tones lower body and improves balance •  Helps in digestion 

•  Helps in opening the hips and increasing  mobility in the legs and back 

•  Helps in constipation by putting  pressure on your abdominal muscles  and improves the function of the colon •  Improves concentration and focus 

Contraindications 

•  Weak bone density 

•  Any surgery or injury to the back, knee,  or ankle