Description
Malasana can be considered a seated posture. It is god transitional posture when moving from a standing to a seated posture or in a vinayasa practice when moving from one posture to the next. Because of the restorative nature of malasana, it can be incorporated in a workout at anytime.
Verbal cues
• From tadasana(mountain pose), place your feet hip-width apart with toes straight ahead and parallel. Be sure that your feet are not pointed inward or your knees will roll in as you lower to the floor. This strains the joints.
• As you begin to bend at the hips, knees, and ankles, sink your hips and knees back behind your heels as if you are going to sit in a chair just beyond your reach.
• Keep your ribcage floating up and your chest and shoulders open. Gently squeeze you shoulder blades together to keep your shoulder from rolling forward.
• As you exhale, lower your hip down farther. Keep your kneed apart in the center. If you need to, you can reach your arms out in front of you to keep yourself balanced as you lower toward the floor.
• Move slowly and breathe deeply as you lower down to where you are most comfortably challenged. When you find your balance, adjust your position accordingly.
• Keep your knees from rolling toward each other, and do the best you can to sink your heels all the way to the ground.
• Stay in this position for a few breaths. Interlace your fingers, resting your forehead in your thumbs, or bring your hands together in anjali mudra (prayer position). Soften your abdomen, and relax your shoulders as you focus breath in to your back.
• To exit this position, lower your bottom onto the floor as slowly and gradually as possible.
Benefits
• Stretches the back muscle
• Opens the pelvic area by as much as 30 percent
• Messages the internal organs
• Stabilizes and builds strength in the ankles and feet
Cautions
Don't perform while Knees injuries.
http://www.youtube.com/watch?v=ie99XdsHPYU
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