Low Prayer Squat or Malasana is a foundational yoga posture that combines deep hip opening with functional strength. The Sanskrit name “mala” refers to a garland or rosary reflecting how the arms can wrap around the legs like a garland in the full expression of the pose.
In this squat position practitioners lower their hips toward the floor with feet flat (though sometimes slightly turned out) and knees tracking over the toes. The torso fits between the thighs with the palms typically pressed together at the heart center in Anjali Mudra (prayer position). The spine maintains its natural curves with the chest lifted creating length through the torso despite the compressed position.
Malasana offers numerous physiological benefits. It deeply stretches the hips ankles and lower back while strengthening the pelvic floor muscles. The pose stimulates the abdominal organs aiding digestion and elimination processes. For many practitioners its therapeutic value extends to relieving lower back discomfort and preparing the body for childbirth by creating space and flexibility in the pelvic region.
Beyond its physical aspects Low Prayer Squat connects practitioners to an ancient and natural human position. Squatting was the primary resting position for humans throughout most of history before chairs became common. Reclaiming this functional movement pattern helps restore mobility that many modern humans have lost.
For those with knee concerns or limited ankle mobility modifications include placing a folded blanket under the heels elevating the hips on a block or practicing with the back against a wall for support. The arms can also reach forward for counterbalance as flexibility develops.
