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THE MALASANA POSE BENEFITS!
Sitting for long periods can shorten and tighten the inner thighs, groin, and hip flexors — which can cause poor posture and back pain. Hip-opening yoga poses like Malasana are traditionally used to help prepare the body for long periods of seated meditation.
Malasana improves balance, concentration, and focus. Malasana is particularly beneficial for women who are pregnant, as it can later aid in childbirth.
Instructions: -Begin by standing at the top of your mat with your arms at your sides. Step your feet about as wide as your mat. -Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. If your heels lift, support them with a folded mat or blanket. -Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in prayer position (Anjali Mudra). Work toward bringing your hands to your heart center and your forearms parallel to the floor. -Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels. -Hold for five breaths. To release, bring your fingertips to the floor. Then, slowly straighten your legs and come into Standing Forward Fold (Uttanasana). Practicing Garland Pose can be a great way to challenge your balance and loosen tight hips. Keep the following information in mind when practicing this pose: •Avoid jerking, pulling, pushing, or forcing any movement in this pose. •Let your movements be slow and smooth. •Do not bounce your hips up and down. Doing so can overstrain your knees and hip flexors. •Keep shifting your weight back into your heels. •Lengthen the front of your torso and keep your spine long, not rounded. •If your heels don't come to the floor, place a folded, firm blanket or rolled yoga mat underneath them
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