Malasana

Malasana, the Yogic Squat, is a grounding Kundalini Yoga posture that deeply opens the hips and strengthens the connection to the lower body. The pose stretches the ankles, hips, groin, and lower back while strengthening the legs, feet, and core. It also supports mobility in the pelvis and helps improve posture and balance.

The low squatting position creates a strong connection to the earth and activates energy in the base of the body. Malasana strongly stimulates the Root Chakra (Muladhara), creating grounding, stability, and a feeling of security. The deep opening through the hips and pelvis also activates the Sacral Chakra (Svadhisthana), helping emotional and creative energy flow more freely while releasing tension held in the lower body.

To practice:

Come into a deep squat with the feet slightly wider than the hips and the heels resting on the floor if possible. Bring the palms together at the chest or rest the hands on the knees while lengthening the spine and relaxing the shoulders. Breathe slowly and allow the hips to soften downward.

If keeping the heels on the floor feels difficult, place a folded blanket under the heels or practice sitting on a yoga block for more support and stability.