Malasana — also known as the Squat pose — promotes spine lengthening from the tailbone to the crown of the head. Cohen points out how this pose also stretches the muscles along the spine, which helps with overall back stability. Engaging your core can also take some pressure off your back muscles, relieving tension .
- Stand at the top of the mat and step feet about as wide as the mat, wider than hips-width distance.
- Turn toes out, bend knees, and sit into a low squat.
- Only sit as low as possible with heels grounded.
- Connect hands at heart center in prayer and lift heart to thumbs to lengthen spine.
- Use elbows to widen knees for deeper hip opening.