What's up with Malasana?

Malasana, or garland pose, is more commonly referred to as the "yogi squat." Although it's a simple hip opener, it's one of my favorite postures, and a staple to most of my flows.

Malasana pose stretches the groin and opens the lower back while gifting the yogi with a sense of grounding. For yogis with tight Achilles tendons, it can also act as a challenging ankle stretch. The bent knee posture of a deep malasana also compresses the knee the joints, encouraging circulation upon release much like other constricting postures like Eagle pose. (To reduce the harsh foot flexion and knee compression, consider putting a rolled blanket under the arch of the feet and in the crook of the knees for a supportive lift.)

In a challenging vinyasa (breath to movement) sequence, malasana may seem like a resting posture, and indeed it can fulfill this role; however, by increasing our mindfulness and body awareness in the posture, we can level-up our malasana and activate it's benefits.

1. Side Glute Engagement.

In a traditional malasana, with hands at heart center, most yogis focus on pushing their legs open with the strength of their arms, lengthening through the torso. This method is a great self-assist to reap the benefits of the hip-opener. For a glute challenge, flip your mental focus: Instead of pressing your legs open with your arms, engage your glutes to pull your legs away from your elbows. Challenge yourself by increasing the length of time you can keep your legs from making contact with your arms by engaging the strength of your outer glutes...it's like a squat within a squat!

Flow: From standing at attention, Inhale mountain pose -- Exhale, forward fold. -- Inhale, halfway lift and heel-toe your feet to hips-width distance, toes turned slightly outward -- Exhale, malasana squat, sit between your heels sinking your bum to the floor, bring your hands to heart center, elbows at 90 degree bends, torso long and gaze forward. -- Inhale for a count of 4, engage your glutes and pull your legs towards the back of your mat away from your elbows -- Exhale, release to malasana (repeat the glute pulse to your heart's content, lengthening your inhales).

2. Malasana Lifts "Frog Squats"

You know those little movements in yoga and climbing which at first seem so simple but upon repetition exhaust muscles you didn't even know you had? Malasana lifts or frog squats are one of them. This simple movement is a great way to work your hamstrings and glutes from while using malasana as your homebase.

Flow: From standing at attention, Inhale mountain pose -- Exhale, forward fold. -- Inhale, halfway lift and heel-toe your feet to hips-width distance, toes turned slightly outward -- Exhale, malasana squat, sit between your heels sinking your bum to the floor, bring your hands to heart center, elbows at 90 degree bends, torso long and gaze forward. -- Inhale, press into your heels and lift your bum to find a 90 degree bend in your knees -- Exhale, release to malasana and repeat for 20 lifts per set. Option to take tiny pulses at the top to really burn out those hams and glutes!

3. Malasana Toe Stand

Adding a balance component to a familiar posture is a great way to introduce additional core and stabilizer muscle work into your practice and builds body awareness. Malasana toe stand is a variation of the traditional yogi squat where the foot foundation of the posture resembles a squat and curl (feet together, heels raised).

Malasana toe stand in action with @amkeisler

The toe stand foundation for this variation of malasana also adds a hip flexor stretch to the pose, and it's one of my favorite starting positions for a variety of flows! For the other climbers out there, malasana toe stand engages the same balance and muscle movements used to climb an arête. Think, hips towards the rock, strong core, anchored toes, open hips.

Flow: From standing at attention, Inhale mountain pose -- Exhale, forward fold. -- Inhale, halfway lift, lift your heels high -- Exhale, malasana toe stand, sink your hips low and allow your knees to bend outward and come to a seat on your lifted heels -- Breathe. Find your balance by drawing your lower belly in to engage your core and push your hips forward and your knees down to feel an opening in your hip flexors.

- Option: Play with an arm variation: hands at heart center, hands resting on knees in a meditation mudra, arms lifted overhead, reverse prayer.

- Challenge: Play with your gaze. Can you balance with eyes closed? Perhaps just one eye at a time? Can you lift your gaze upwards and stay anchored on your heels?

Get those creative juices flowing and explore malasana variations in your personal practice!

Namaste