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Sanskrit: Malasana
MAH-LAH-sah-nah
Benefits
Stretches groins, hips and low back
GO Improves colon function; stimulates pelvic organs
Improves balance and focus
Standard Cues
Begin standing with your feet wide. Lower into a squat with an exhale. Bring your feet close together, but open your knees wider than your torso.
Bring your upper arms to the insides of your thighs and press your hands together in front of your chest. Hold the pose and take slow, deep breaths.
Rise with an inhale.
Short Cues and Options
Press upper arms against inner thighs
Lift and lengthen torso
Relax shoulders
Modification: Place a folded mat under your heels if they don’t touch the floor.