Malasana on the Stairs

If you've been in one of my classes lately, you'll know I’m determined to get everyone into malasana (a squatting position). Malasana has many benefits:

• encourages a natural and functional range of motion in the ankles, knees, and hips

• strengthens the lower back and releases lower-back tension

• tones the quads, hamstrings, glutes, and calves

• provides a sense of grounding (beneficial when you want to calm your body and clear your mind)

• may help with digestion and waste elimination

Of course, getting into a squatting position can be challenging due to muscle tightness and/or joint pain. Luckily, there are many variations of malasana, so everyone can experience the benefits of this terrific pose. Check out this video about how to ease into malasana by sitting on the stairs:

Source: Yoga Journal at https://www.yogajournal.com/poses/garland-pose/