- Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)
- Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.
- Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.
- To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your fingertips to the floor, or reach around the outside of your ankles and clasp your back heels.
- Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.
Benefits of Malasana
- It gives the lower back, the sacrum, the groin, and the hips a good stretch.
- It instigates metabolism.
- It activates the digestive system.
- It tones the belly.
- It improves posture.
- It increases flexibility in your ankles and knees.
Precaution of Malasana
- Lower back pain,
- knee and hip issues are contraindications to Malasana.