MA
Malasana with Block
मालासन ब्लॉक
Beginnerstanding
Target Muscles
hip adductorsanklescalves
Benefits (4)
- + Accessible deep squat
- + Block supports tight ankles
- + Iyengar method
- + Gradual hip opening
Avoid If (1)
- - Knee injuries
About
Malasana with block under hips — makes deep squat accessible for tight ankles/hips.
Step-by-Step Instructions
1
1. Block on floor (lowest setting).
2
2. Feet shoulder-width, toes out.
3
3. Squat — sit on block.
4
4. Hips rest on block — support.
5
5. Hands in Namaste.
6
6. Elbows press inside knees.
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7. Spine straight.
8
8. Hold 5-10 breaths.
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9. Stand up.
10
10. Repeat as needed.