Sanskrit Name: Malasana (Garland Pose), Upavesasana (Sitting-Down Pose)
- Begin standing in tadasana (mountain pose): feet hip-width apart, spine nice and straight, hands in prayer at heart center.
- Slowly bending the knees, come down toward the floor in a squat. Try to keep your feet flat on the floor. If you need to, you can widen your stance slightly – toes as far as the outside edge of the mat, heels pointing in.
- If you can, work your elbows inside your knees with your hands in prayer. Try to use the elbows to press the knees back, opening the hips and lengthening the spine. Press your shoulders back – you want to keep the chest open and spine straight. Don’t hunch!
- Work on balancing here. Find your center of gravity and try to find a way to hold the pose comfortably. Feel your pelvic floor muscles relaxing and opening.
- If you need to, you can rest by leaning forward a bit and placing your palms on the floor. You can allow your heels to lift as you do this. When you can, come back into the pose.
- To release, simply sit your tush down on the mat.
Variation Using the Wall:
Begin in mountain pose as described above, but with your back pressed against a wall and heels a little out from the wall (maybe a fist’s width). As you come down into your squat, slide down the wall, then use the wall to support your back in the pose. This will take some pressure off and help you balance, allowing you to focus on opening the hips and relaxing the pelvic floor.
This is a great simple pose for anyone to practice since it stretches the hips, works and relaxes the pelvic floor, and strengthens the legs. Because it works these regions, it’s a good pose for improving your sex life. It’s also a great pose in particular for pregnant women (hence my current interest!).
This pose may be difficult for those with balance issues or knee/ankle problems. If it’s difficult to keep your feet flat on the floor or you feel pressure in your ankles, you could try using some support under your heels (like a blanket folded in half or the folded edge of your mat). Over time, gradually use less support until you can comfortably keep your foot flat. If the whole pose is difficult, you could try it seated on the front edge of a chair: with thighs at right angles to the floor, and heels slightly forward of your knees, lean your chest forward between your thighs.
My experience with this pose:
Right now I am loving squats. They feel great and I know they’re a good preparation for childbirth. I’ve liked squats for a long time, though – one of my yoga teachers in Boston had his students practice squats regularly. As a yoga teacher myself, I like squats for sequencing reasons, because they make a great transition from standing to seated poses, adding more interest and structure to an asana sequence than “OK, let’s all come to the floor now.”
Surprisingly (or maybe not surprisingly), since I’ve been practicing this pose regularly, I’ve been finding myself using it in other parts of my life – like examining items on the bottom shelf at the grocery store, picking up something I’ve dropped, or cleaning up a spill. It’s nice to be able to hang out down there for a while to compare nutrition info on product labels or find that loose change!
For more useful tips on this pose, check out Tori’s post On Squatting.
I like the idea of using this to transition. I typically take the Ashtanga way out & jump through down dog. Totally stealing! 😉
I don’t do the down-dog jump-though transition very often, but it’s a good one – I think I usually forget that we can do that. Glad to give you a new transition to try!
I’ll also do a toe balancing squat transition – bring feet to parallel a pinkie width apart, and bend the knees while rising up on the toes. Inside edges of feet will press together, tush can rest on heels, hands come to heart center. It’s good for balance and for foot health and when you’re done, you can just drop the knees to get to the mat. There has to be a name for this pose but I can’t think of it.
I’ve just thought of that as a version of malasana. Woot! 🙂
[…] Supported Squat (Malasana): Come down into a deep squat, using a wall or sturdy couch at your back for support. If squatting bothers your calves or ankles, try placing a rolled blanket under your heels to elevate them. In my squats these days, I take my feet wider than usual and my tush touches the floor, which is okay. Find a way into the pose that will allow you to rest here comfortably. Squatting opens and stretches the pelvic floor, opens the hips, and builds strength and flexibility in the legs. It may also be the best and most natural position for childbirth – so practice it!! […]
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