How to Assume the Malasana Squat for Prenatal Yoga

There are a number of postures in yoga that can be very beneficial for the expectant mother but one of the most valuable may just be the Malasana Squat. The Malasana Squat is a great way on toning your thighs and increasing your hip flexibility while relaxing your pelvic floor all in preparation for the labor and birth of your child. Once in labor, the Malasana Squat can shorten your birth canal and employ the use of gravity to aid in delivery. This can translate into a much easier birthing process, and reduce the stress for both the mother and the child.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Folding chair (optional)
• Blanket (optional)

1. Start off on the mat with your stance at about 4 feet wide. Your feet should be slightly turned out with your heels in line with one another.

2. Exhale and bend your knees until you come into a squatting position. Your thighs will end up angled down from your knees to your hips. As you move, make sure to keep your spine long and straight. Avoid hunching or rolling your back into this movement.

3. Draw your palms together in front of you, bringing them into prayer position. As you do this, position your elbows to the inside of both knees—right elbow to right knee and left elbow to left knee.

4. Pull your hands down, keeping them in prayer, until both forearms are parallel with the floor. This should not only open your knees further, but also position your hands to you heart.

5. Relax the shoulders, maintaining the length and posture of your spine, and hold for 15 seconds.

6. To come out of Malasana, simply straighten the legs and return to a neutral position.

Tips & Warnings

• If you need help coming into Malasana Squat, employ the use of a folding chair. To do this posture with the folding chair, simply place the chair in front of you with its seat facing in your direction. As you come down into the squat, place both hands on the chair and press your palms into the seat. Hold the pose.
• Make sure as you move into Malasana Squat that your feet are firmly planted on the ground. Some people have a tendency of balancing on the balls of their feet. This isn’t a very sturdy or balanced position. If you naturally raise your heels off the ground as you come into the squat, place a folded blanket under the heels of both feet before engaging in the posture.
• Do not assume the Malasana Squat after 33 weeks of pregnancy as it may cause you to go into premature labor. Consult a health professional and a certified prenatal yoga instructor before participating in any yoga practice.

Resources

• Yoga Alliance
• Yoga Journal

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