How to practice:

  • Stand with feet shoulder-distance apart
  • With inhale come on toes and stretch your arms side-ways in line with your shoulders
  • As you exhale slowly squat till your sit-bones are in line with knees
  • Spread your thighs so that knees are wider than torso
  • Give length to your spine from the tailbone and lower between knees (parallel to floor)
  • Keep your hands stretched out, focus on opening heart towards the floor
  • Tilt your neck and gaze forward
  • To stay in the pose keep pressing toes on the floor, active legs and stomach tucked in (moolabandha)
  • Fill yourself with gratitude and draw the energy inwards, breathe rhythmically
  • Hold the position for 30 seconds
  • Gently straighten your knees and come into padahastasana


  • This posture boosts the flow of energy across the body
  • Instill the feeling of freedom and levity
  • Stretches the ankles, groins, sacrum and lower back
  • Massages the internal abdominal organs through contraction of upper body
  • Directs flow of energy towards Manipura chakra
  • Stimulates metabolism and digestive organs

Caution: Yogis with knee injuries, lower back pain and tighter hips should be cautious while performing this asana.

Malasana Variation_Blog