Malasana Flow with Regina 

Malasana - the Garland Pose - a deep squat.
As children we all found it easy but, most adults find it very difficult because of too much time sitting in chairs!
Do this at least 2 x a day and you will soon notice the endless benefits!
Benefits
🙏 opens your hips and groins
🙏 counterbalance to the tightness you can develop from sitting too much.
🙏 decompression for the 5th lumbar vertebrae (L5)
🙏 Helps with pain prevention of the lower back issues.
🙏 improves long-term mobility of the hips, knees and ankles
🙏 As the pelvis descends, encourage the downward flowing energy and helps the body eliminate waste and clear the mind.
🙏 increases circulation in the pelvis and brings relief for constipation and bladder issues.
🙏 improves digestion
🙏 Grounding and calming as it focuses on the 2 lover Chakras and balances the Hara:
❤️ Muladhara Root Chakra - more connected to your practice and less distracted.
🧡 Svadhishthana - Pelvic Chakra which connect you to the flow of life (physical and emotional) helping you to find the joy in life.
🙏 Leaves you feeling better in general which is a great goal in your asana practice.
How to do it?
Feet shoulder-width apart, place the hands in prayer and bend the knees till your seats rest on or near the floor. Elbows between the knees, to nudge the knees open for a deep inner thigh stretch.
You can also do this laying down with your feet wide apart, up against the wall!
A block is a great prop under the bum or you can have your elbows on the knees.
Alway honour and respect your body’s limitations! Follow the path of least resistance do not force you feet and knees in uncomfortable positions. Your feet do not have to be parallel and heels may be lifted. Place blocks under the heels to feel more supported and to maintain you balance.
You can make use of props for support at first so you can do the pose in a way that's not painful. Then work over time to slowly wean yourself from the props. Start to lower the props little by little.
The more you do it the easier it gets!
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