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
Mrs. Kamala Venkat is a homemaker with a great passion for YOGA. Inspired by Shri Swami Ramdev of Patanjali, she has been an ardent yoga lover and has been practising it with complete dedication for the last 20 years. She has done a Yoga Instructors’ course from VYSA(Vivekananda Yoga Anusandhana Samsthana) |
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