Malasana [Low] (Squat / Bound Squat / Garland)
Learned: Asana Lab
See Manual Pages: 81, A-114, A-118
Where this can show up in class:
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 |
Spine (lift as you root down) Crown |
Legs Feet Sitz bones |
(Crown) (Tail) |
Shoulder blades (to open chest) Spine (lift as you root down) Between triceps and inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block under butt Up a bit higher Heels up Arms on legs or elsewhere Hips pushed open w/ hands |
Mandukasana Bakasana Bhujapidasana Tittibhasana Balasana Ananda Balasana |
| 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/hanging in pose | Come into pose fully, then come up a little |