The term Malasana, comes from the sanskrit word mala meaning garland, or
seat.
Description
Malasana is a deep squat, is a grounding yoga birth method pose which can
be used between contractions during early labor, active labor, and transition.
The position encourages dilation, increases oxygen to the placenta, and opens
the sacrum and hips.
Verbal cues
1. Begin with a simple squat with your feet as close together as
possible.
2. As you gain proper balance, separate your thighs slightly wider than
your torso. Exhale as your lean your torso forward and fit it snugly between
your thighs.
3.Start pressing your elbows against your inner knees, bringing your
palms together. This will help lengthen your front torso.
4.Press your inner thighs against the sides of your torso. Reach your
arms forward then swing them out to the sides and notch your shins into your
armpits.
5.Hold the position for 10 to 20 seconds and gradually increase the time
until you have successfully reach 1 minute.
Benefits
Stretches the ankles, groin and back
Tones the abdomen
Opens the pelvic area by as much as 30%
Caution
Please do not attempt to do this position if one of the following applies
to you
Low back Injuries
Knee Injuries
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