Learn Yoga

So friends this pose comes into an intermediate level standing deep forward bend and it's a great hip opener so before you get into the pose if you have a knee injury please avoid this pose or if you have a tight hip or groin please sit on a block or a bolster so let's get into the Malasana or a squat pose so before we get into the pose it's very important to see that if you're having a really tight hip groin please use a block so very simple you take this block keep the hands and that's your malasana a very simple and easy way to slowly and steadily open your hips open your groin at the same time the other variation can be taking the support of the ball and with it ball you're trying to keep it back and slowly and steadily slowly and steadily you're going down and you're maintaining that pose and then as and when you keep the support of the ball and going down that's one way of slowly and steadily getting into a Malasana now the way you do it once again I stand myself tall in Tadasana I keep my leg to a45-degree angle now from here I tell myself chin is parallel my shoulders are down and relax my core is gently engage and I slowly go down now from here my elbows or my right knee my left knee I press my elbows and I give a traction to my spine so it gives a wonderful traction to the spine and people with lower back will really benefit because you are lengthening your number spine press the palms and now as you press your palms you're opening the pectoral muscles that is your chest so lengthen the spine keep the neck and shoulders relaxed and breathe it's a wonderful pose to open the pelvis it's a great blood circulation to the pelvic region pregnant woman's practicing this pose would have a greater benefit especially in menstruation also so telling yourself maintaining that pose and enjoy the pose coming back gently and Friends that was your Malasana, squat pose elimination pose or shake pose. Namaste :)