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.