Malasana is known as the Yoga Squat and is a wonderful yoga pose. While the posture itself may seem simple, it takes time and practice to achieve the perfect pose. Regular practice will make your body feel better and healthier.
Incorporating yoga squats into your practice can help you maintain balance and open your hips. It also relieves pain and gives a wonderful stretching sensation.
Improves digestion: Yoga squats affect your lower abdomen because it is located in the center of the abdominal area. Regular stretching in this position helps to release the gas trapped in the intestines, helping to eliminate unnecessary components from the digestive tract.
Enhance the lower body: Because you are in a low squat position, your thighs are working while they are stretched. Not only are your thighs working, but so are your ankle, shinbone, and calf muscles. Also, your core is dedicated to keeping your body upright, strengthening your body through practice.
Improve posture: Yoga squats are an excellent way to improve your posture. Because this asana is about keeping your spine straight and your hips balanced, your posture will automatically be corrected if you do it the right way.
Boost metabolism: This pose rubs the endocrine glands and puts pressure on them, which stimulates your metabolism and allows your food digestion system to work properly.
Relieve back pain: Yoga squats are an excellent way to relieve back pain and prevent pain. Because it tones your spine and relieves pressure on your lower back.
Stay calm: This pose is very grounded and relieves stress and calms you down.
How to do yoga squats correctly
- Start with your feet slightly wider than hip width, your spine straight, and your pelvis slightly tucked in. The feet are spread outward.
- Inhale, raise your arms above your head, exhale and begin to squat, your tailbone moving closer to the floor. Make sure your feet are flat on the ground and your heels are not raised. If your heels start to lift, you can widen your stance and provide more room for squats.
- Place your hands together in front of your chest and open your knees to stretch your groin and hips. Hold the pose for a while.
Practice your skills
Push your knees apart with your elbows: To open your hips deeper, fold your hands in front of your chest, place your elbows on the inside of your knees, and push your knees to open them up to a greater extent.
If your heels are raised, place a towel underneath for more support: For maximum benefit and without straining your feet, it's important to keep your heels on the ground. If you have difficulties, you can put a folded towel underneath.
When entering the full garland pose, place a yoga block or rolled-up blanket under your forehead as support as needed.
Modifications and Changes
Yoga squat exercises for beginners
- If you have trouble balancing, you can practice against the wall and reach forward. This will help you maintain balance.
- If there is pressure on your knees, place a folded towel behind your knees before squatting. This will reduce stress and make it more comfortable.
- If you can't fully squat with your heels still on the ground, try squatting only halfway.
To increase the difficulty
- You can keep your feet and legs together while squatting. This is a more difficult asana because it is harder to balance, but it is a good lower body strengthening asana.
- You can hold the front of your right leg (bent leg) with your right arm on your back and your hands clasped behind your back for a few breaths. Then switch sides.
- In full garland pose, stretch your arms forward with your palms flat on the ground or interlock behind your back. Lean forward and bend towards the ground. Place your forehead on the ground and hold for a few breaths.
If you want to deepen your practice, improve your posture, tone your lower body, and improve your digestive system, then you should practice yoga squats regularly.