How do I properly perform the Malasana squat for beginners?

We get asked all the time, “How do I practice yoga as a beginner?” or, “Half Moon Pose for beginners.” So, we decided to dedicate this week’s Weekly Class Theme to the prompt, “How do I properly perform the Malasana squat for beginners?”

Malasana is also known as “yogi squat” and it is a popular pose for stretching the hips (namely hip flexion) and bending the knees (knee flexion). It can be a preparatory pose for poses like Crow (Bakasana), Side Crow (Parsva Bakasana), Firefly (Tittibhasana) and Headstand (Sirsasana), among others. It allows the body to get comfortable with using the tension of the arms pressing into the legs and legs pressing into the arms to provide support, strength, and stability while also allowing the hips and knees to awaken.

There are several ways to practice Malasana for beginners properly, but in this article we will explore one way of coming into the pose. Try it out and let us know how it goes!

Step 1: Start in Tadasana (Mountain Pose) with your feet about hips-width distance apart

Step 2: Fold over your legs (Uttanasana). If you feel any sort of discomfort here, position your feet to find more space or mobility within your body.

Step 3: Send your seat towards your heels while turning your toes slightly out. This will differ person to person, so find a positioning of your feet that makes you feel grounded and steady.

Step 4: You can add a block under your seat if you want to feel the pose from a supported place rather than getting right into it. A block under your seat is also helpful if you have any strain or trouble with bending down either in your hips, knees, or both.

Step 5: Bring your hands into a prayer at heart’s center, keeping your elbows bent. Have your arms inside your legs so that you can press your arms into your legs and your legs into your arms. This tension may allow you to lift your chest and sit more upright.

Step 6: Distribute your weight evenly and find a comfortable stance on all four corners of both of your feet. If you can, allow your spine to be long, lifting your chest as you press your arms into your legs like mentioned in step 5.

That’s it! We always encourage you to find the setup that works for you. There is no right or wrong way to perform a pose, just ways that can be more accessible for you. If you enjoyed practicing this pose, you can try a class that leads up to one of the peak poses mentioned above where Malasana (yogi squat) will be incorporated as a supporting pose.

Happy practicing!