Wide-Legged Squat with Mudra
Malasana
About This Pose
Wide-Legged Squat with Mudra enhances the traditional Malasana by incorporating a specific hand gesture that directs and focuses energy. While the lower body grounds and opens in the squat position, the mudra adds an energetic and meditative dimension to the pose. Different mudras can be incorporated depending on the intention - gyan mudra for wisdom, anjali mudra for devotion, or others based on tradition. The combination of the deeply grounding squat with the focused hand position creates a powerful practice for both physical opening and energetic cultivation. This variation transforms a simple stretch into a more complete practice engaging body, mind, and subtle energy.
Step-by-Step Instructions
- 1
Come into wide-legged squat
- 2
Establish stable grounded base
- 3
Lower hips toward floor
- 4
Keep spine as upright as possible
- 5
Bring hands into chosen mudra
- 6
Rest hands in lap or at heart
- 7
Close eyes or soften gaze
- 8
Breathe slowly and deeply
- 9
Draw attention inward
- 10
Feel energy concentrated in mudra
- 11
Maintain for 5-15 breaths
- 12
Release mudra before standing
Alignment Cues
- Squat base stable first
- Spine lengthening upward
- Shoulders relaxed
- Hands in precise mudra position
- Breath steady and calm
- Inner focus maintained
Benefits
- Opens hips and groin
- Adds energetic focus through mudra
- Deepens meditative quality
- Grounds and centers energy
- Combines physical and subtle practice
- Strengthens legs and ankles
- Cultivates inner awareness
- Balances root energy
Modifications
- Sit on prop for support
- Simpler mudra if hands tire
- Back against wall
Variations
- Gyan mudra at knees
- Anjali mudra at heart
- Dhyana mudra in lap
Cautions & Contraindications
Cautions
- Find stable base before adding mudra
- Keep breath flowing
- Maintain alignment focus
Avoid this pose if you have:
- Severe knee problems
- Ankle injuries
- Balance disorders
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
