Malasana Yogi Squat Pose Tutorial - Tips & Tricks for Beginners

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Malasana Yogi Squat Pose Tutorial - Tips & Tricks for Beginners

Рет қаралды 77,327

Күн бұрын

Do you struggle with squats? Let me help you master malasana pose!
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Hey everyone, recently I was asked to do a tutorial on malasana pose, a yogi squat, also sometimes called garland pose. This asana requires quite a bit of external hip rotation so it can be tricky if you are new to yoga. This pose targets your hips, inner thighs and spine. I'll show you other poses you can do to prepare for malasana and also how to make the pose easier and more challenging.
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#malasana #yogisquat #posetutorial

Пікірлер: 132

@yogawithkassandra 3 жыл бұрын

*BROWSE ALL MY POSE TUTORIALS:* kzfaq.info/sun/PLW0v0k7UCVrmQClv_-a5jCDlun3vXLwjF

@suzannevandenbosch4496 3 жыл бұрын

Hi Kassandra, A friend recommended your channel to me and I’m so happy that she did. Your style of teaching and your 10 minute videos really work for me. Great for my flexibility and my peace of mind. Thank you! You’re a life saver! Can you please do a tutorial about (I think it’s called) pigeon pose? (You do it in day 3 of the morning yoga challenge at 10:40) That pose is a complete mystery to me. Thanks!

@shy_sorai_vlogs 3 жыл бұрын

Thanks for the playlist!

@dp2404 3 жыл бұрын

I love love love your pose tutorials!!! What about doing some yin poses as well? 😀❤

@missrosietee 3 жыл бұрын

I have really poor body awareness so this level of detail is soooooo useful!

@yogawithkassandra 3 жыл бұрын

Don't be hard on yourself! It'll get easier :)

@WonderboxGamerGirl 3 жыл бұрын

I completely agree!!!

@MaatTehuti_Dr_Clark_PsyD 3 жыл бұрын

🙏🏽 AMEN🙏🏽 #Ditto 😆

@Lakorayoga 2 жыл бұрын

i love videoing myself for this reason, you can really see what your doing x

@marypl4152 3 жыл бұрын

thank you for such a detailed explanation! This pose had me confused, feet too far apart? back straight enough, etc. Now I understand what I really need to watch for and how to deepen the pose to challenge myself. Thanks Kassandra! Namasté from Spain. I'd love a tutorial for Wild Thing!

@michaelkavala7575 3 жыл бұрын

I have been hesitant to watch these tutorial videos for some reason I'm unaware of. But holy cow, this was fantastic! Kassandra, so much amazing knowledge and authentic compassion and love came through in this video. I will certainly watch through your other tutorials now with great excitement!

@kikiligneau7268 3 жыл бұрын

I’ve been doing this pose easily for years now but without ever receiving any directions from teachers. Thank you for explaining the subtleties, the alignment and variations.

@YogawithRachel 3 жыл бұрын

Thank you Kassandra for this tutorial! This is a posture that I am still working on! Still working on the mobility in my ankles. I have been using a folded up blanket to place under my heels as they tend to lift away from the earth. I also have a wider stance which allows me to sink deeper into this posture. I really appreciate the tips that you provided throughout this class! Thank you so much for sharing 🙏💜😊

@soclose2her 3 жыл бұрын

This pose has been my arch nemesis! Thank you for giving additional poses to supplement this one 👏🏾👏🏾

@yogawithkassandra 3 жыл бұрын

Hope it helps :)

@rachelchanel7941 10 ай бұрын

I understand and relate.

@weston.weston 3 жыл бұрын

This is a great tutorial, thank you, Kassandra. I am glad I stumbled across your tutorial today.

@lizmckay5163 Жыл бұрын

You are a great teacher. Thanks so much for explaining this pose and how to slowly achieve it. ❤️

@mahayoga 3 жыл бұрын

One of my all time favourites!! ✨ Thank you, Kassandra, super beautifully detailed 🙏🏽🌙🤍

@shivee1000 2 жыл бұрын

Thank you I definitely need to work on this everyday to improve back, knee, and hip strength.

@amberselko4543 3 жыл бұрын

I love this pose already but this tutorial was incredibly helpful and gave me some excellent options to advance in it more! As always, love your videos Kassandra!

@yogawithkassandra 3 жыл бұрын

Thank you!! I love it too :)

@amberselko4543 3 жыл бұрын

@@yogawithkassandra 😊

@tam_ryan1036 4 ай бұрын

Beautifully explained with clarity and gentle humour. Just what my body needed. Thank you! 🙏 😊❤

@luluisme 3 жыл бұрын

I wish I could like this video 1000 times

@fluffypenguinbabe 3 жыл бұрын

Oh my gosh, I literally just realised today from one of your other videos that I totally misunderstood this pose! I've tried it before and could manage about 20 seconds max before I felt absolutely shattered and in agony, so I couldn't fathom how you could hold it for minutes and relax. Then it hit me. I was treating this as a muscle strength, rather than a stretch; I was trying to actively hold my weight up, rather than dropping the weight down. Even while lowering my hips, I was fighting against it. How can I explain? Imagine doing a push up, you try to get your body down as close to the floor as possible, but you don't relax in to it, you use arm strength to hold your body up. And that's what I was doing, but with my legs. I was actively pushing myself back upwards, so was working against the stretch. No wonder I was exhausted!

@MeadowLarkYoga26 Жыл бұрын

As a fairly new teacher, I greatly appreciate your excellection instruction on this challenging pose and alternatives.

@denacho69 3 жыл бұрын

This is what I was talking about when I emailed you the other day! Yay! Looking for videos that focus only on one pose, showing variations, progressions, etc. Thank you thank you❤️

@thecouplechallenge7110 3 жыл бұрын

Me too! I commented on her instagram post a few days ago asking for this tutorial and our girl came thruuu!!!! :) That was faster than I expected, she's awesome!!

@delipietrico 3 жыл бұрын

I know it's just a yoga pose and I have no to struggle with it, but it can improve flexibility in my ankles and hips, then this pose and your tutorial are very welcome. And, strange thing I noticed, feeling my hips working to open make me feel better and I strangely feel an happyness sensation 😊 Namasté 🙏💗🌹

@brendalongacre487 3 жыл бұрын

Once upon a time I couldn't put my heels down. I don't even remember when it dawned on me that I could, that this wasn't such a challenge to do even more; it just happened. Sometimes we grow in our practice and don't even realize it.

@Lakorayoga 2 жыл бұрын

yes it just takes practice and patience x

@alinainchaustegui8956 3 жыл бұрын

I was waiting for this one!!! No other pose is as challenging for me than this one!

@thecouplechallenge7110 3 жыл бұрын

Me too! I asked her on her instagram page a few days ago for this tutorial and I was pleasantly surprise to go on her channel today and see that she answered my prayers! :)

@RoyalKnightCurly 2 жыл бұрын

I used to struggle with this pose a lot until I watched your video. Thank you for this detailed and informative tutorial🙏

@thenamestemple6670 3 жыл бұрын

Love love love these pose tutorials!! Thank you!

@Busyfigureskating 3 жыл бұрын

I love the yogi squat to relieve any low back pain

@ninavandermerwe2066 2 жыл бұрын

Thank you for these pose tips, it's a great idea especially when one does yoga at home without a yoga teacher

@maj0rsquish Жыл бұрын

Thank you for this! I've been trying to do this as the standing pose and my pelvic floor is too weak and it made my ankles hurt. Laying down will be so much easier for now!

@romyv8575 3 жыл бұрын

I always failed to do a yogi squat. My feet would never touch the ground completely. Now I know it’s because I didn’t place them wide enough. This video helped a lot! Thank you

@laurentcosson3360 3 жыл бұрын

Terrific to understand better the details of this. Thank you. Not there yet but on my way! Cheers and thank you, Kassandra

@roslynsalazar8589 3 жыл бұрын

Wow. Very helpful. I have been struggling with this pose for years. Thanks for the fantastic tutorial! 🧘🏻‍♀️🙏🏼

@carmenalns4156 2 жыл бұрын

What a great video!! I always feel like my spine is wayyy too curved in Malasana and now I know how to improve it!

@gabriellabogdan4454 3 жыл бұрын

That I wanted to do this morning I’m a new yogi starter , but is helped me understand more about pose thank you Kassandra 🕉♥️☯️☮️namaste

@workingtitle514 3 жыл бұрын

Superb as usual, Kassandra, thanks for this crystal-clear explanation and for giving all those alternatives if malasana just doesn't work for one!

@chapplepeach29 3 жыл бұрын

This is fantastic, Kassandra. Thank you. You're a great teacher. I'm glad I watched this.

@lorilippert6274 3 жыл бұрын

I love Malasana and I'm always looking to refine it. Great video! Thank YOU!

@Vasu2301 2 жыл бұрын

Thank your for this Kassandra. I am able to sit with my feet on the mat and I don't roll back as well. However even after consciously elongating the spine, I feel a slight curve in the back.

@thecouplechallenge7110 3 жыл бұрын

Omg I commented on your instagram post a few days ago asking for this tutorial and you answered my prayers!!Thank you!!!! Can't wait to practice my yogi squats! :)

@robin12379 3 жыл бұрын

Love the way you get training

@tiffanysweeney3358 Жыл бұрын

This was really helpful. Thanks for all the suggestions and demonstrations.

@raj65350 3 жыл бұрын

This pose relieves constipation issues.........Thanks for Sharing.

@jennyboofw Ай бұрын

So helpful! Thank you!!!!

@robin12379 3 жыл бұрын

Hi there really appreciate it.. The instructions are awesome😊

@joybonin3139 3 жыл бұрын

Thank you very much I didn't understand what happened !

@YogaComplice 3 жыл бұрын

Great explanations. You make it so much easier to understand and this is so useful. Thank you Kassandra 🙏 Can't wait for the next tutorial!

@LeeSmith-qy3or 3 жыл бұрын

Excellent explanation of options ! I am slowly deeping and extending my yoga squat and will 'play' with your suggestions to improve. Although I am a runner [ mostly 5-10K ] and have strong calves and thighs, I struggle to rise [ RST ], mostly needing one hand for 'wobbling' and yes, falling backwards. Please recommend exercises to increase leg strength/flexibility for getting up from Malasana and using Rise Stand Test.

@lauraerdman7490 Жыл бұрын

Thank you Kassandra. I loved your tutorials!

@nishusingh6787 3 жыл бұрын

Thanks again Kassandra 😍🥰

@lindaf6025 3 жыл бұрын

This is such a difficult pose for me. The tips are really helpful. Thanks.

@JB-mm4jp 2 ай бұрын

Thank you. This is excellent.

@wandacorley7921 3 жыл бұрын

I so appreciate how much you educate us about our bodies! Love Yogi squats! Namaste Beautiful 🙏🏽💜🥀

@yogawithkassandra 3 жыл бұрын

Namaste xx

@dt2phillips Жыл бұрын

Thanks for this tutorial! I have a tutorial suggestion of my own. How about goddess/Garland? One local instructor taught me to do repetitive transitions from star pose to goddess/Garland squat. Felt great. Others would love to learn that, too!

@ChristianLemon 2 жыл бұрын

Very wonderful and detailed explanation. Many thanks!!

@judithjanssen699 3 жыл бұрын

I love this malasana tutorial and would like to see one on the forwardfold /uttanasana aswell standing as sitting variation. this is my other difficult yoga pose together with the malasana.

@rachelchanel7941 10 ай бұрын

Thanks so much for this Kassandra :)

@giuliarosenthal7917 3 жыл бұрын

Can you do some sort of hour long "finding peace" video for the high anxiety happening right now? Thank you for everything you do. Namaste

@yogawithkassandra 3 жыл бұрын

Yes but I probably need to calm my own anxiety first 😅

@giuliarosenthal7917 3 жыл бұрын

@@yogawithkassandra I feel that lady! Take care of you. Sending love & light ✨

@momsagainstmedicalbullying6154 3 жыл бұрын

She has a great yin yoga for peace . Its wonderful

@IgorHrastovec 3 жыл бұрын

I recommend you to check out Wim Hof breathing method. It helped me tremendous, to a point my anxiety is non-existent, along with ton of benefits. :) May the light shine upon the path you walk. And I wish you a wonderful day, everyday.

@lauriebarrueta2091 3 жыл бұрын

Super helpful, Kassandra. Thank you very much!

@chriseswoodcock7722 3 жыл бұрын

Really grateful for this video, it was exactly what I needed xx

@MariaBotova 3 жыл бұрын

Thank you so much, Kassandra! I was hoping you’d do this one. Very helpful tutorial :-)

@lsmpw 2 жыл бұрын

Great video, thanks!

@kellyks517 3 жыл бұрын

You’re a mind reader, thank you for this helpful video!

@rashmipahak5237 3 жыл бұрын

Thanks for being such an amazing teacher.Please make a video on Chaturanga.

@SC-dx8ew 3 жыл бұрын

Thank you! This was incredibly helpful. It also is fixing my form in baby pose. 😀😘

@cherylcrenshaw2741 3 жыл бұрын

Excellent tutorial! I learned a lot! Thanks!

@denacho69 3 жыл бұрын

Love the "other shapes" tip

@gloucesteryoga4784 Жыл бұрын

thank you great tutorial

@Busyfigureskating 3 жыл бұрын

Would you be able to do a Warrior 1 tutorial? I feel like I have it some days and other days I feel like I’m just feeling awkward or forced in this pose. Kind of hard to explain, but with how detailed you are at explaining I’m sure I’d be able to connect to dots to what I’m doing wrong :)

@nelvinreyessantana266 3 жыл бұрын

Thanks again Kassandra 😍🥰😍😍

@kerryanderson3228 3 жыл бұрын

😍 love this video, super useful to check form and make sure you’re doin it right! Would love to see more of these x

@yogawithkassandra 3 жыл бұрын

Any specific poses you'd like a tutorial on?

@kerryanderson3228 3 жыл бұрын

@@yogawithkassandra hi Kassandra, thanks so much for replying! I’m quite new to yoga, literally just a few weeks in, with the help of your channel. I didn’t realise you had a number of tutorial videos until this one so I’m going to give them a watch. I’m starting with the beginner classes but am liking the 30-60 min videos so far. Thank you 😍 x

@irenebyrne8097 3 жыл бұрын

This is great - excellent suggestions and options!

@craftypaw 3 жыл бұрын

Thank you for your explanation and guidance 👍

@mellyayble 6 ай бұрын

i struggle so much to get my heels down in a yogi squat. i can get all the way down if i'm holding onto something for dear life in front of me otherwise i just fall over. but i struggle to get a good enough grip to hold me up, that's how bad i am. then you mentioned frog pose helps, and i also groaned.... another i struggle with lol. clearly i have issue with my hips and need to dedicate more time here.

@Lakorayoga 2 жыл бұрын

great tips here! x

@angelikialbanis9809 3 жыл бұрын

Awesome tips, thank you!! ❤

@TheJenwharton58 3 жыл бұрын

This was so helpful! Malasana is so hard for me. But even in Child's pose, I can't get my butt down onto my heels. I will follow your tips and practice until I get there! Thank you.

@nadinavas3981 3 жыл бұрын

Thank you 💙

@surabhikampani1479 3 жыл бұрын

Wow thanks for the explanation !

@alpretreats 3 жыл бұрын

This is great advice 🙏

@pharmtec24 3 жыл бұрын

I’d love to see a breakdown of goddess pose. I never see a teacher take that pose where I can see them from the side. I’m not sure if I’m activated enough in the back thighs and glutes, pulling my knees out enough. Thank you so much for your help.

@gerardomarriaga 3 жыл бұрын

Thank you 🙏, you read my mind.

@zevpalmer2831 3 жыл бұрын

Great!

@anezkakoudelova255 3 жыл бұрын

Hello Kassandra! Your videos are so helpful, thank you so much for them. Could you do a similar video for swan pose, i just can't seem to get into it. Great job!

@laurencemerchet-thau8122 2 жыл бұрын

Great tuto thank you Kassandra! Do you have tips for skandasana?

@mariacalloway8095 3 жыл бұрын

Thank you this position is difficult for me because my ankles are weak.

@koreshsonkar3999 4 ай бұрын

See from 6:00 for ways to improve

@margaritadrew18 3 жыл бұрын

Very helpful tutorial thank you. Do or can your knees protrude beyond your feet?

@palliecat 3 жыл бұрын

That one tip about flattening the back in order to not fall backwards 🤯I can actually do this pose now. However I do have tremendous ankle soreness, does that fade with time and strength?

@zdenkalebedova9386 3 жыл бұрын

My all time least favourite pose 🤣 always falling back🙄🤭 Thank you for these suggestions, very helpful video!😊

@yogawithkassandra 3 жыл бұрын

haha you're not alone!

@nikkitomankova 3 жыл бұрын

Loved this video since this pose is so challenging for me...but i would also love to know why does this pose hurt my knees so much? I am not a person with knee joints kind of problems 🤔

@elrey-xc8rl 3 жыл бұрын

Great

@ScarlierKey 3 жыл бұрын

Thanks for your detail tutorial. This is really helpful. Can you do another one for upward dog tutorial? I only can do the Cobra pose instead T__T

@carleenie 3 жыл бұрын

Probably my least favourite yoga pose... know I know why!! Thanks for the tips, super helpful

@elainegeorge8378 3 жыл бұрын

Enjoyed - I would love one for boat~all aspects...

@jeanette8943 3 жыл бұрын

That rounding, I could never figure what I was doing wrong! So is it better to do this move even though I am rounded and work on getting straighter, or put a block under my behind until I can do the pose correctly?

@yogawithkassandra 3 жыл бұрын

It depends.. Rounding can eventually cause a bit of back pain so I would do a balance of both. Do it without props every now and then to work on your back muscles and test progress but don't linger that way too long. Use props to find correct form and test to see if you can maintain it without props over time.

@jeanette8943 3 жыл бұрын

@@yogawithkassandra good points!! Thank you very much 😊

@archisaindranighoshmukherj7601 3 жыл бұрын

Please help out for balancing like warrrior types mentioned in your day 18,19

@Chronopod 3 жыл бұрын

Very thorough! The front side of my shins do tend to get tight in this pose as well. Is there a good way to counteract, or stretch, that?

@NitaBeE09 3 жыл бұрын

Crow!!! Please!! Namaste 🙏🏾

@kathleenbean108 3 жыл бұрын

I feel it a lot in back

@robin12379 3 жыл бұрын

Do you give online training?

@Monafitnesst 3 ай бұрын

❤

@geekns 6 ай бұрын

#1 issue is not being able to find a way to stay upright. Why does no one address this? The center of gravity is completely wrong! I've been doing child's pose, frog's pose, happy baby. My knee is as close to my body as my body will allow. This doesn't change the fact that when I try to get into this position I will fall over. Why doesn't anyone explain how to prevent this?