3) Malasana
[su_table]
| Targets: | legs, buttocks |
| Level: | Beginner |
Malasana | or Garland Pose, can also be called a deep squat. It helps in strengthening the legs and effects all the muscles in the legs. It also tightens and strengthens the glutes. |
[/su_table]
- Start in Tadasana with your feet as close as possible.
- Now squat deeply to the floor. Squat as deep as you can. Keep your heels pressed into the floor.
- Split your thigh wide in such a way that your knees should touch the sides of your torso.
- Fold your hands together in Anjali mudra and press your elbows together between your split knees.
- Hold the pose for 30 seconds and then return to Tadasana.
- This is a beginner pose, but people whose Hamstrings are not flexible enough and those who can’t squat deep with their heels pressed into the ground can put a folded mat under their heels. If you do the full squat, do as deep as you can and then try pushing deeper.
4) Ardha-Chandrasana
[su_table]
| Targets: | Core, ankles, thighs, buttocks, calves, spine, obliques and arms. |
| Level: | Beginner |
Ardha-Chandrasana | also known as Half-Moon Pose, is usually done after Uttitha-Trikonasana. But it can also be done separately. The pose strengthens legs and core. It is good for groin, chest and hip flexors. |
[/su_table]
- Start Tadasana with your abs tight and shoulders rolled back.
- Jump to a wider stance with your feet more than shoulder-width apart.
- Turn your left foot 90 degrees to the right while keeping your torso and right foot straight forward.
- Lift your arms in a straight line by your sides and parallel to the floor.
- Now press your left foot firmly to the ground and bending to your left side, press your right palm to the floor before your left foot.
- Keep your arms in a straight line, so that after bending, your right arm will be stretched straight in the air.
- Now lift your right leg, so that it is perpendicular to your left leg.
