Malasana

Deep hip and groin opening prepare us for squatting, or malasana, and we will work on various ways to be comfortable in the position.

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Reclining Flow I
Supta Vinyasa I

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

• Video instruction available

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​Reclining Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath. 
Therapeutics: Strengthens and stretches hip adductors and abductors.

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Spider Walking
Luta Calanasana
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Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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​Half Happy Baby Pose
Ardha Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Happy Baby Pose
Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. 
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Lizard Pose
Utthan Prishtasana

​Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. 
Low Variation: Lower the torso toward the floor as you keep the back knee on the floor. 
Therapeutics: Stretches deeply into the groin of the front leg and hip flexors of the back leg. ​

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Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Squat to Standing Forward Bend
Malasana to Uttanasana

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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Knees on Blocks

Sit on Blocks

Balancing Squat with Blocks
Malasana, var

Begin in Uttanasana and as you inhale, drop the hips until they sit on or right above the lifted heels. Place a block under each knee for balance and support. Raise the torso and bring the hands into Anjali Mudra. Hold 3-5 breaths, then press hips up into Uttanasana.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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Standing Quad Stretch 

Stand in Mountain Pose, draw left heel towards the buttock and reach left hand down to hold top of the left foot. Keep knees side by side and press down through the left thigh towards the knee. Draw left heel towards buttock and raise opposite arm. Use a strap to hold the foot if you cannot reach easily. Hold 5-10 breaths, then release and change sides.
Therapeutics: Stretches the quadricep, helps with balance.

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Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor.
While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.
Therapeutics: Stretches the groins, inner thighs, adductors and abductors.

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Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise left arm overhead and stretch entire left side of body. Hold 5-10 breaths then release and change sides.
Therapeutics: Opens side body, chest and rib cage, strengthens legs

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Wide Squat on Blocks
Malasana, var

Stack two, or more, blocks on their faces and sit on the blocks. Bring feet back towards blocks with the knees and feet turning out. Press heels down if possible, or use a folded blanket for heel support. Practice raising the buttocks off the blocks and holding for a few moments before returning to the blocks.
Therapeutics:  Deeply bends the knee and hip, opens inner thighs.

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Seated Wide-Angle Forward Bend
Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back. Hold up to 1 minute, then release.
Therapeutics: Stretches entire back body and the groins

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Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent. Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Hold 5-15 breaths and release.
Block:  Place block under sacrum and rest pelvis on block. This variation tractions the lower spine.
Therapeutics: Opens chest, activates thyroid, tractions spine

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​Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness

• Video instruction available