- Opens hips
- Heart opener
- Strengthens legs
- Opens & Strengthens ankles
- Develops core
This is not one of the most difficult poses, but it is so powerful and is one of my favorites. I love coming into Malasana: using it as a transition, a rest, and a heart opener. It’s pretty basic to get into, however, every body is different and some people do experience a bit of difficulty when they first get into it. To start, get into Mountain Pose (Tadasana), heal toe your feet as wide as your mat, take your hands to heart center, and squat down. Allow your elbows to line up with the crux of your knee, feeling the sensation of your hands being pushed together while your elbows push gently into your knees. Allow the heart to lift and spread . If you find any pain here you can place blanket or a block underneath you to achieve a more restorative rendition of this posture.
- Place a block or a blanket underneath your sit-bones.
- Place one hand on the ground and open up to one side by lifting the other arm off the ground. Do this on both sides.
- Take a side bind/twist. Rooting down through both feet, wrap one arm in front of your leg while the other comes behind your back. Both hands should meet behind the knee. Do this on both sides.
Thanks so much for taking the time to read this! Let me know if this was helpful or if you have any pose requests bellow! ❤