StandingBeginner
Wide Stance Prayer Squat
Malasana
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About This Pose
Wide Stance Prayer Squat (Malasana variation) is a grounding pose that opens the hips and strengthens the lower body. With a wider stance than traditional Malasana, this variation is more accessible while still providing the hip-opening and grounding benefits. The prayer hands encourage mindful breathing and centered awareness.
Step-by-Step Instructions
- 1
Stand with feet wider than hip-width apart
- 2
Turn toes out slightly
- 3
Bend knees deeply and lower hips toward the floor
- 4
Bring hands together at heart center
- 5
Press elbows gently against inner knees
- 6
Keep chest lifted and spine long
- 7
Hold for 5-10 breaths
Alignment Cues
- Keep chest lifted
- Press elbows into knees to open hips
- Ground through the entire foot
- Lengthen the tailbone down
Benefits
- Opens hips and groin deeply
- Strengthens legs and ankles
- Improves balance and stability
- Grounds and centers the mind
- Stretches the lower back
Modifications
- Place a block under the hips
- Keep heels on a rolled blanket
Variations
- Add a twist
- Dynamic squat pulses
Cautions & Contraindications
Cautions
- Avoid letting knees collapse inward
- Keep heels grounded if possible
Avoid this pose if you have:
- Ankle injury
- Knee pain
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
corespine
Suggested Hold
45 seconds
Tags
squathipsgroundingbeginner
Equipment
yoga matblock (optional)
