Malasana

Position : Tadasana

Practice :

• Stretch the arms in front of the body at shoulder level parallel to the ground. Stay in this position for few seconds.
• Slowly squat down with the knees together, rest the soles and heels firmly on the floor.
• Separate the knees and push the trunk forward until the armpits extend over the knees.
• Bend forward and catch the back part of the ankles with the palms.
• While exhaling, bend forward as much as possible, if possible rest the forehead on the toes or on the floor.
• Be in the position as long as comfortable with normal breathing.
• While inhaling, slowly raise the head and release the ankle grip of the palms.
• Bring the knees together and stretch the arms parallel to the ground.
• Slowly come up, lower the hands down and relax in Tadasana.

Benefits :

• Strengthens legs, ankle joints, hamstrings and knees.
• Keeps pelvic region and hip joints healthy and flexible.
• Recommended for menstrual disorders problems.
• Stretches the back and neck.

Precaution :

• People who is suffering from problems of lower back and knee injury should avoid this posture.