Malasana, or squatters pose, is a pose with many great benefits for you and your practice. Malasana stretches the ankles, groin, and back torso. This pose can be a resting pose or an active pose. To utilize Malasana as a resting pose, simply place a yoga block under your butt. As an active pose, hold the pose for a few breaths and then move into a bind or an inversion like crow pose.
To enter this pose, spread your feet about mat width apart and squat down. You will want to keep your feet flat on the floor, and your butt low to the ground. If your heels refuse to stay down, you may support them with a folded mat or blanket. Separate your thighs slightly wider than your torso. When you exhale your breath, you will lean forward, pressing your elbows against your inner knees. Place your palms together in prayer hands and reach the crown of your head and heart upwards, keeping your spine straight. Breathing deeply in this pose for 30 – 60 seconds, and then move onto the next pose.