Yoga BLOG

Upavesasana - The squat as an everyday posture and beginner's pose Upavesasana is a pose that even beginners can perform and is best translated simply as squatting. Of course, it can be translated more floridly, as the pose is also known as Malasana. Here, mala is usually translated as garland or prayer beads, which is what we are dealing with in Garland Pose. When performing and looking at Upavesasana or the squatting position, there's nothing garland-like at all. Pose of simple life Rather, much more primal associations are evoked, which is also indicated by an alternative translation of mala. Here it takes on the meaning of feces or leftovers. In fact, Upavesasana or Malasana assumes the posture that was common in our country when using the toilet before the introduction of the toilet seat. This is still the case in India and many other parts of the world. Upavesasana is also the pose that is assumed there when working in the fields, tending the garden, and often when playing, chatting on the street, or cooking. In the West, however, sitting on a chair has taken on the role of an everyday posture. This is the reason why Malasana, although a pose for beginners, initially causes many people difficulty and pain. But don't worry: with a little practice, Upavesasana will become mastered very quickly and without any effort. Prerequisite for Malasana The mala motif, here representing purity from waste products, also plays a role in preparing for Upavesasana. You should abstain from food for at least six hours beforehand so that your stomach and intestines aren't burdened by digestive activity. Malasana is therefore best performed in the morning—or in the evening after a day of fasting . The basics of Upavesasana First, squat down. Make sure your feet are parallel to each other and that their entire surface, including your heels, is touching the floor. Hold your upper body at a 90-degree angle with your stomach drawn in and shoulders pulled up. Stay in this position for a few breaths. Now open your thighs so that there is space between them. As you exhale, bend forward and bring your upper body into the space created. Now bring your hands together in front of your heart ( Anjali Mudra ) and press your elbows against the inside of your thighs, while these exert counter pressure. You assume a stable position and stay in this position for a while. Then stretch out your arms, bring them behind your thighs and grasp your ankles above the heel. After another 15 to 20 seconds of pausing, the Upavesasana exercise is complete. Help to squat If you have trouble squatting at first, you can use a large brick or yoga block placed upright as a seat support. Once you can easily maintain the squat with this support, place the brick across the floor. If you can still squat, it's time to remove the support. Effect of Upavesasana With Malasana, you can strengthen your hips, thighs, knees, calves, and ankles. In addition to strengthening your muscles, you can also improve circulation in your legs. The exercise can also promote mobility in the shoulder and chest areas. Strengthening your abdominal muscles, among other things, can also be linked to improved digestion. For women, Upavesasana may also be able to relieve menstrual back pain. In these cases you should avoid Malasana However, you should not practice Malasana if you are suffering from a knee or ankle injury. Upavesasana should also be avoided if you have acute or chronic back pain. Incidentally, you should also avoid Malasana if your body is under a lot of strain, for example, after exercise. The risk of knee and ankle injuries is too high. Upavesasana is also not suitable during pregnancy . Image © dolgachov / 123rf.com