Malasana

Malasana is named for the garland-like shape formed by the arms and rounded position of the body, and it echoes the natural resting squat found in many everyday postures across cultures and history rather than a single traceable classical seated form. It is widely taught today as a hip-opening and grounding pose, but the codified alignment cues commonly given, such as pressing the elbows into the knees, reflect modern teaching more than a specific ancient textual description.

• Opens the hips, groin, and inner thighs through the wide-kneed squat
• Stretches the ankles and calves, especially if the heels stay grounded
• Encourages an upright spine even in a low, grounded position
• Builds lower body mobility useful for daily movement and other yoga poses
• Provides a grounding, calming counterpose after standing sequences

1. Stand with the feet slightly wider than hip width, toes turned out slightly.
2. Bend the knees and lower the hips down into a full squat, keeping the heels on the floor if possible.
3. Bring the palms together at the chest and press the elbows against the inner knees, widening the knees gently.
4. Lengthen the spine upward, lifting the chest rather than rounding forward.
5. Keep the weight balanced evenly across the whole foot rather than falling back onto the heels or forward onto the toes.
6. Draw the shoulder blades down the back and relax the neck.
7. Hold for several breaths, using the elbows to encourage the knees wider with each exhale.

Letting the heels lift off the floor — place a folded blanket under the heels for support while ankle flexibility develops. Rounding the spine forward — actively lift through the chest and use the elbows against the knees to help maintain length. Letting the knees collapse inward — press the elbows outward against the inner knees to keep them tracking wide. Forcing the depth of the squat — settle only as low as is comfortable, using support under the heels rather than straining the knees.

• Heels supported: place a rolled blanket or wedge under the heels if they lift off the floor
• Wall-supported: hold onto a stable surface for balance while building comfort in the position\ - Wide-stance squat: widen the stance further for those with tighter hips
• Advanced: work toward lifting the heels and balancing on the toes, or add a twist by hooking one arm around a knee

The low, grounded squat is traditionally associated with stability and connection to the earth, and the upright spine within the low position is used to keep the breath free even as the hips sit close to the ground. It is often used as a grounding counterpose after more energetic standing sequences.

A resting deep squat position is well documented across cultures as a natural human resting posture, and the ankle, hip, and lower back mobility required to sit comfortably in it varies widely with lifestyle and habitual movement patterns. Tightness in the ankles or calves, often from prolonged sitting in chairs, is the most common limiter to full heel-down depth, and gradual practice with support under the heels is a straightforward, evidence-consistent way to build the necessary mobility.