Malasana - Squat Pose

Type: Hip Opener, Standing Pose
Level: Beginner to Intermediate
Use: Transitioning, Resting
Sanskrit Meaning: Mala = Garland, Pose = Posture

Benefits

STIMULATES DIGESTIVE ORGANS

STRETCHES AND OPENS INNER THIGHS

STRENGTHENS ACHILLES AND CALVES

STRENGTHENS ABDOMINALS

how to do squat pose / malasana with proper form

common mistakes in squat pose / malasana

to avoid

• FEET TOO CLOSE TOGETHER

• RELAXED CORE

• RELAXED LEGS

• CHEST CLOSED

• LEANING TOO FAR FORWARD

• BACK ROUNDED

• NECK KINKED BACK

proper alignment for squat pose / malasana

to try

• FEET SLIGHTLY WIDER THAN HIP WIDTH APART

• CORE ENGAGED

• LEGS ENGAGED

• PRESSING ELBOWS/TRICEPS INTO INNER THIGHS

• BACK LENGTHENED AND STRAIGHT

• CHEST OPEN

• NECK IN LINE WITH SPINE

Yoga Poses A - Z

dolphin Pose - Ardha Pincha Mayurasana

Downward facing dog pose - Adho Mukha Svanasana

easy pose - Sukhasana

Extended triangle pose - utthita trikonasana

Mountain pose - tadasana

plank pose - phalakasana

seated forward fold - paschimottanasana

staff pose - dandasana

squat pose - malasana

tree pose - vrksasana

upward facing dog pose - urdhva mukha svanasana

Warrior 1 Pose - Virabhadrasana I

Warrior 2 Pose - Virabhadrasana II