Yoga squats Malasana for those who have been practicing yoga for months (or just can boast of a good stretch), you can gradually move on to more complex asanas. Their choice is quite large and diverse – about a thousand. To begin to complicate the training should, perhaps, with Malasana. This post looks difficult, and, in fact, it is. It is not difficult to learn how to do it, but only if you have good flexibility and movable joints.
Yoga squats are one of the most popular and versatile exercises for training. They can be performed not only in the classroom but also at home, on vacation, and in principle in any convenient place. Yoga squats do not require additional projectiles — they can be done with their own weight, and if you want to increase the load, improvised means will do, for example, heavy books or water bottles. There are a large number of options for squats, and many of them strengthen not only the gluteal muscles but also almost all the muscles of the lower body, as well as the abs. We tell you about the most popular types of squats in our material.
Why do different types of yoga squats
Types of yoga squats
This is a basic exercise and the most popular type of squats. If you master it, it will be easier for you to cope with all the others.
Stand up straight, and put your feet shoulder-width apart, the feet should stand parallel to each other. Start squatting without taking your knees out by the toe. The weight of the body should be moved to the heels. Go down to the parallel of the hips with the floor. To climb up, use the gluteal muscles, squeezing them when lifting.
Sumo in yoga squat
This exercise works out the inner surface of the thighs and glutes a little more than standard squats. And all thanks to the setting of the legs.
They should be placed wider than the shoulders, and the socks should look to the sides. The body should be slightly tilted forward, and the pelvis should be pulled back. Squat to a parallel with the floor. When climbing up, do not bend your knees to the end. Otherwise, you can injure the joints.
Plie in yoga squat
This type of squats is similar to the previous one but still has some differences. The legs should be placed even wider, and the socks should be deployed even more to the sides. The position will resemble a well-known ballet element, hence the name squat. Keep your back straight, tighten your abs and lower your pelvis down to parallel your hips with the floor. In this position, stay for a couple of seconds, and then climb up. As a bonus to everything else, work on stretching and strengthening the abdominal muscles.
By adding such a cardio element as jumping out to standard squats, you will work out the muscles of the lower body more effectively, improve dexterity and coordination and burn additional calories thanks to aerobic exercise.
Take the position of a standard squat, squeeze the buttocks, press on the heels, and then transfer the weight to the feet and jump up from the socks.
In this exercise, the inner thigh muscles are actively working, which are always much more difficult to pump.
Put your feet slightly wider than your shoulders and spread your socks slightly to the sides. During the squat, transfer the weight to one leg, and take a step back in an oblique lunge with the other. Carefully watch the knee of the supporting leg and do not take it out by the toe. During each squat, alternately change your legs.
With a rise on the toes
This exercise strengthens the hip, knee, and ankle joints, and also works out the quadriceps, buttocks, and biceps of the thigh.
Place your feet shoulder-width apart or wider, as in the sumo position. Slowly lower yourself down, shifting your weight on your heels. Squeeze your buttocks and start to rise, lifting your heels off the floor and standing on your toes.
With the lifting of the legs to the sides
Such squats are aimed at working out the gluteus maximus, quadriceps, hip biceps, and core muscles.
Do standard squats, adding at the same time, with each ascent up, alternately swing your legs to the side. When withdrawing, try to hold the leg up a little and only then lower it down and squat.
Let’s just say that this type of squat is one of the most difficult, and beginners are unlikely to be able to master it right away. But at the same time, this exercise is extremely effective and not only works out the leg muscles and stabilizers but also develops coordination.
In a lightweight version, you can perform it with a chair. Stand up straight with support on one leg. Lift the other one off the floor. Sit down on a chair, keeping your balance. When climbing up, leave your foot on the weight.
In a complex version, you should go down to the floor, also leaning on one leg and straightening the other forward.
Such squats are similar to standard ones, but thanks to such a movement as a “spring”, the quadriceps and buttocks “burn” much faster. So this exercise is best included at the end of the workout to “finish off” the muscles.
Go down, as with standard squats. At the lower point, linger and start springing up and down, maintaining a small amplitude. Do as many “springs” as you can, and then climb up to the starting position.
Today we will tell you about Astana, which in one fell swoop will help to get rid of stress, anxiety, and also relieve back pain. Yoga for the back Malasana, or garland pose— is one of the yoga asanas that has a complex effect on the body. It helps to get rid of stress, gain strength and refresh yourself. If you perform asana regularly, you can also get rid of back pain, stretch the spine, tighten the abdominal muscles and lose weight.
This posture, as different asanas, gives a sensation of harmony, certainty, and unwinding, so it is prescribed to perform it in distressing circumstances. With the normal presentation of halasana, an individual stops to stress over minor issues, he becomes quieter and more adjusted.
Malasana additionally assists with brightening up and invigorating the mind. This asana is useful for ladies since it assists with killing feminine issues and building up a cycle. Malasana impeccably adapts to all age-related body changes: overabundance weight and fat stores in the lower midsection.
More about Astana
“Mala” means “garland”, hence “Malasana” is “garland pose”.
It should be noted that it can be performed in two variations. The first one is extremely simple, almost every beginner yogi can cope with it. By the way, it is more often called the “frog pose”.
But the second one is already more complicated. We will consider both variants of this rather popular asana.
Who is Malasana useful for, and who is not very
Both the first and second varieties give around a similar impact. Normally, a more complicated technique for execution has an extraordinary advantage, which comprises fostering the adaptability of the spinal section.
Performing Malasana allows you to prevent or get rid of the following problems:
- back pain (primarily in the lower back);
- menstrual cycle disorders;
- pain during menstruation
It likewise works on the working of the pelvic organs, fortifies and conditions the muscles of the back, abs, rear end, and thighs.
Keeping away from performing is emphatically suggested for pregnant ladies (at late stages) just as the people who dislike knee joints or with the spine.
Technique of execution
Let’s consider exactly how Malasana is performed:
- Getting straight.
- The legs are placed about one and a half times wider than the width of the shoulders. Feet – turn outwards.
- We squat deeply, lowering the buttocks as low as possible. In this case, the foot should be completely on the floor.
- Palms are joined in front of the chest.
- We bring our elbows forward and press them against our knees.
- We try to put pressure on our knees with our elbows, and “resist” this pressure with our knees.
This is where the “simple” Malasana ends. Those who want to try the harder option – continue:
- The body is tilted forward. At the same time, the feet remain on the floor.
- With our hands, we “grab” the legs in such a way that the armpits are below the kneecaps.
- We lower the head – it should be approximately at the same level as the toes.
Important nuances of Malasan
The feet ought to stay on a superficial level during the exhibition of the asana. Assuming the heels actually fall off the floor, put something under them (for instance, a rolled-up yoga mat) with the goal that they have stable help.
- The body should be tilted forward until it is parallel to the floor.
- Breathing toward the endpoint ought to be profound and even. In case you can’t breathe in profoundly, then, at that point, you should change the situation of the body so that the lungs can work completely.