Malasana

This pose delivers so much. It’s big bang for the buck and should be included in your regular repertoire. However, the squat position can be quite challenging for many people. Malasana is an Achilles stretch. It can be a hip opener. It hits the adductor muscles, pelvic floor, and groin muscles. The squat position is also a great release for the lower back. It stretches the shin, calve, hamstring, and thigh muscles. It tends to show the overall balance, or lack of balance, in the lower body. It’s also very helpful for the intestines. The good news is that you don’t have to be perfect to access this pose.

The squat position can be approached with as wide a stance as you like. The tighter you are, the wider your foot placement will be, and your knees should align with the direction of your toes. Your pose can be aided with the support of the wall which will allow you to ease into the tight muscles that might otherwise throw off your balance. You can place a blanket under your heels when your heels don’t naturally touch the floor. This will allow you to relax into the pose providing you with more comfortable time to release into the pose. You can also prepare for Malasana, or even use this as an alternative option, by practicing the inverted versions of the cobbler and straddle split on the wall.

Getting your body in balance, supporting the digestive and eliminative systems of your body, letting gravity put natural traction on your lower back, are all benefits of the squat position. So, the next time someone tells you it’s not an important pose, tell them they don’t know diddly squat.