Malasana

Benefits

• Opens the hips, groin, and lower back deeply
• Stimulates the colon — powerful for constipation
• Strengthens ankles and arches
• Grounds Vata energy
• Prepares the body for childbirth

Steps

1. Stand with feet slightly wider than hips, toes turned out 45°.
2. Lower into a deep squat, keeping heels on the floor if possible.
3. Bring palms together at the chest in Anjali Mudra.
4. Press elbows into the inner knees to open the groin.
5. Hold for 1–5 minutes, breathing deeply.