Mumbai: In today’s fast-paced world, where sedentary lifestyles are becoming increasingly common, incorporating yoga into our daily routine is a must. With many of us spending long hours sitting at desks, in front of screens, or one position, the body becomes prone to stiffness, back pain, and decreased flexibility. Yoga, with its combination of mindful movements and breathing techniques, can counteract the effects of a sedentary lifestyle, promoting better posture, flexibility, and overall well-being. It’s not just about stretching the body; it’s about reconnecting with ourselves and fostering a sense of balance in our often chaotic lives.

Anshuka Parwani is the yoga trainer for Alia Bhatt, Deepika Padukone and Kareena Kapoor Khan among other celebrities. She recently shared a video on Instagram detailing the health benefits of performing Malasana, a traditional yoga pose. Known for its ability to improve flexibility and strengthen the lower body, this asana has numerous physical and mental health benefits.

Malasana, also known as the Yogic Squat, is an excellent pose for building strength in the lower body. It specifically targets muscles in the legs, such as the glutes, thighs, ankles, and calves. Additionally, this pose helps in toning the body, improving flexibility, and relieving stiffness, which can be particularly helpful for people dealing with sedentary lifestyles or stiffness.

In the video, Anshuka Parwani demonstrates a variation of the basic Malasana pose. While sitting in the traditional squat position, she pushes her arms to the back and alternates stretching her knees sideways. This variation targets the hips and thighs more intensely and can improve flexibility and mobility in those areas.

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Malasana benefits

According to Anshuka Parwani, incorporating Malasana into your daily routine can offer several benefits for physical health and mental stability.

1. Enhances reproductive health: Malasana helps improve reproductive health by promoting better blood flow to the pelvic region, which is beneficial for conditions like PCOD, PCOS, and irregular periods.
2. Reduces lower back pain: This yoga pose stretches and strengthens the muscles around the spine, relieving tension and discomfort in the lower back.
3. Strengthens knees and lower body: By engaging the glutes, thighs, calves, and ankles, Malasana helps build strength in the lower body, improving overall leg strength and stability.
4. Improves digestion: Malasana is known to aid in better digestion by massaging the abdominal organs and stimulating the digestive system, helping to alleviate issues like constipation.
5. Pelvic floor activation: Sitting in Malasana activates the pelvic floor muscles, which helps in strengthening the area and supports overall pelvic health.
6. Boosts mental stability: The deep squatting posture helps in grounding the body and mind, contributing to improved mental clarity and stability.
7. Supports conditions like PCOD and infertility: Regular practice can support the management of reproductive health conditions such as PCOD, infertility, and menstrual irregularities.

The correct method of performing Malasana

• Begin by standing in the Samasthithi position with your feet aligned at shoulder width.
• Slowly lower into a squat, keeping your legs spread slightly wider than your hips.
• Bend your torso forward, positioning it comfortably between your thighs as you exhale.
• Ensure your feet remain flat on the ground, and bring your palms together in a prayer position, maintaining a straight back.

By following these steps, you can ensure the correct posture for optimal benefits.

Integrating Malasana into your daily routine can significantly improve your physical and mental well-being. Its benefits extend beyond physical health, helping to alleviate discomfort, boost digestion, and enhance overall flexibility. Whether you’re a beginner or a seasoned practitioner, this powerful yoga pose is a must-try for anyone looking to strengthen their body and mind.