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Malasana (yogic squat) during pregnancy


I remember reading 'Nawa Yogini Tantra' by Satyananda Saraswati in my early 20's and seeing the instructions to practice yogic squats throughout pregnancy to help prepare the body to labor with ease. It has stuck with me as one of the most important poses for woman in their pre-natal practice. And if you are only going to practice one pose every day, consider choosing this one.


Malasana, also know as Ghaland pose or yogic squat, is amazing at opening the hips, stretching the groin area, and can start to make room and help lower your baby into the birth canal which encourages your body to prepare for labor.




Malasana, also know as Ghaland pose or yogic squat, is amazing at opening the hips, stretching the groin area, and can start to make room and help lower your baby into the birth canal which encourages your body to prepare for labor.

It stretches the lower part of of the body and may help relieve constipation which so many people suffer from in early pregnancy. Sometimes it is called the excretory pose!


As well as benefiting pregnant folk, malasana may also help to balance hormonal abnormalities and be helpful for people suffering form conditions such as PCOS. So it may be a great pose to ass into tour practice if you are preparing your body for conception.


How To Practice a Traditional Yoga Squat during Pregnancy and Postpartum


Stand with your feet apart and slightly wider than your hips. Have your toes turned out pointing to the corners of your yoga mat.

Take a full, slow, deep breath. As you exhale bend your knees in the same direction as your toes and come into your squat.

Put your hands into the gesture of prayer with palms together and position your elbows inside your knees. Make sure your spine is straight, shoulders relaxed and your chest is open with your color bones broad. Gently press into your knees your knees to go wider apart with your elbows. Continue full, relaxed breaths. That is the final position. Stay here for 15 seconds to 3 minutes.

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