How to do Malasana
- Stand with the feet a little wider than the hips, toes turned slightly out.
- Bend the knees and lower the hips toward the floor.
- Bring the palms together at the chest.
- Press the elbows against the inner knees to lengthen the spine.
- Hold for 5 breaths.
Coming out of the pose
- Place the hands on the floor and straighten the legs, or sit down.
Alignment cues
- Heels stay down, or are supported.
- Knees point in the same direction as the toes.
- Lift the chest; lengthen the spine.
Beginner version and props
- Place a rolled blanket under the heels.
- Sit on a block.
Benefits
- Opens the hips and groin.
- Strengthens the ankles and feet.
- Lengthens the lower back.
Who should take care
- With knee injuries, sit on a block and do not squat deeply.
- In pregnancy, ask your teacher about the right support.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Knees collapsing inward.
- Rounding the back.
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.