mah-LAH-sah-nah
A deep functional squat that grounds the energy toward the earth while lengthening the lower back. It serves as a powerful release for the hips and a reclamation of our natural range of motion.
Drop the sit bones toward the earth.
Press elbows into inner knees to broaden the chest.
Keep the spine tall and the crown reaching upward.
Feet wider than hips, toes turned out slightly.
Distribute weight evenly across the four corners of the feet.
Thumbs to heart center, using the leverage of the arms to open the knees.
Lift the chest away from the pelvis to avoid rounding the spine.
Opens the hips and groins
Stretches the ankles and lower back
Tones the abdominal muscles
Fosters a sense of groundedness and stability
Sit on the block to allow the hips to open without straining the knees or lower back.
Place a rolled blanket under the heels if they do not comfortably reach the floor to maintain stability.
Stand behind the student. Place your hands on their hips and gently pull down while encouraging them to lift their chest.
Ensure the student's knees are tracking over their toes before applying pressure.
Place hands on the front of the student's shoulders and gently draw them back and down.
Watch for any signs of knee discomfort or collapsing arches.
Squat down low.
Lower your hips down, keeping your spine long and head reaching up.
Push your knees open.
Press your elbows into your inner thighs to help open your hips.