Goddess / Malasana (Goddess)
Learned: Asana Lab
See Manual Pages: 80, A-114
Where this can show up in class: Sutra 1, Sutra 2 Transition, Peak Pada
This pose can be done in the following orientations: Standing.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown Spine |
Feet Sitz bones |
Sitz bones Arms (if extended) |
Feet (corkscrew, pada bandha) Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Garudasana arms Bent elbows Lift of one or both heels Push hips open w/ hands |
Utkatasana Parsvakonasana / Utthita Parsvakonasana Mandukasana Skandasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Deep hip opener Deep knee flexion Hip external rotation |
Hamstrings Adductors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Sitting straight down (not stable for knees) | Push hips back |
| Toes turned fully out | Swivel heels in (rather than toes out) |
| Knees past ankles in medium version (too much weight on them) | Widen stance (along short edge) |