The squatting posture in yoga is called Malasana. Though in all yoga texts Malasana means garland posture, the yogic description is different. Mala in Sanskrit means excrement or waste matter. Squatting is an ancient and healthy way of sitting in the toilet and therefore this name. In Malasana, there is anatomical alignment and balance in intestines and rectum, favourable for perfect elimination of waste matter.
Caution: Do not practice when you have ankle, knee or spine injury.
Benefits: Prevents and relieves constipation, haemorrhoids, menstrual problems, hernia, irritable bowel syndrome, strengthens the legs, promotes faster and easier delivery in pregnant women.
Instructions
1. Stand upright with your feet hip-width apart. Exhale and bend your knees and squat, grounding your feet firmly. Let your pelvis and hips hang downwards towards the floor. Press all your toes on the floor and be grounded. Extend your hands in front and balance. Look in front and breathe evenly. Stay steady for a minute.
2. From step 1, exhale and stretch forward placing your hands on the floor. Move your knees to the sides to create space for your abdomen to move towards the floor. Breathe evenly. Stay steady for two minutes.
3. Those who find Malasana difficult can hold a rope or a grille in the front. Ground your feet, stretch your hands, straighten your back and balance your body weight evenly. Stay steady for two minutes. With this support there is overall ease and comfort.
Clinical research confirms that Malasana removes the bend and straightens puborectalis muscle, which is the pathway for eliminating waste. In the other sitting postures, this muscle is strained and bent, creating resistance for eliminating waste. Malasana restructures and enhances the functioning of the musculature, digestive and excretory systems. Everyone must practice this posture in the morning ■
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