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Yoga Wake Up: Ma(y)lasana Challenge!


Yoga Wake Up challenges you to work your body into Malasana (comfortably) by the end of the month! Whether you’re a seasoned Malasana(er) or just trying it for the first time, we have a 7-posture mini sequence you can try at home to ease your body into this calming and nourishing posture.

First, why Malasana? Well, because it has grounding qualities that help the body’s energy flow down and out. This experience is also known as Apana Vayu. Apana Vayu is said to help the body with digestion and aid in ridding the body of waste, encouraging a peaceful and clear mind. With summer right around the corner, it is important to feel grounded for the exciting, flighty months ahead! Not only that, it will inspire your body to rid itself of possible energies or toxins that have built up from the more stagnant winter months!

*Things you’ll need: Yoga Mat and Blanket

1. Sukhasana (Easy Pose)

Sit with one leg crossed in front. Find a tall spine, engaging through the core. *option to press palms together at heart center


2. Balasana (Child’s Pose)

Bring big toes towards touching and spread the knees as wide as the mat. Extend arms out in front, resting the forehead on the earth. Hips work toward heels.


3. Sphinx Pose

Crawl forward onto belly propping up onto elbows. Forearms should be parallel to one another. Traction the heart forward, pulling the shoulder blades together and down the back. *option to drop chin to chest.


4. Adho Mukha Svanasana (Downward Dog)

Hands are shoulder-width distance feet are hip-width. Firmly press forefinger and thumb of both hands into earth, pulling the shoulder blades together and down back to create an upside-down “V” shape. Engage through core.


5. Uttanasana (Standing Forward Fold)

Step to the front of the mat with chest folded over thighs, giving a slight bend to the knees. Hands can rest or grab opposite elbow with opposite hand. Head and neck hang heavy.


6. Baddha Konasana (Butterfly Pose)

Come to a seat with soles of feet touching, splaying the knees wide. Grab onto feet, using that to traction heart up and forward. Engage through the core to find length out the crown of the head. *note: For more sensation: bring heels closer to body, for less: heels come away


7. Ananda Balasana (Happy Baby Pose)

Lay on back stamping soles of the feet toward the ceiling. Grab onto outer edges of feet or hamstrings pulling knees in towards armpits. *option: slowly rock side to side


Try doing this sequence after your morning Yoga Wake Up! We promise this simple sequence will help work into all of the parts of your body you’re going to need to get into Ma(y)lasana safe and with ease. Also, follow @Yogawakeup and post your journey on social media with the hashtags: #ma(y)lasana #challenge #yogawakeup and tag us to get featured on one of our social pages! Namas(lay) yogis and yoginis!


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