Easy for Some Hard for Others Always Challenging
Focus on Malasana
I am frequently asked in class why some things that some find easy others find difficult. The answer is always the same each body is individual and especially as we get older our habits and activities over the years will all impact on different areas of our body. Additionally, we are all different body shapes, even body proportions and joint structures differ from person to person, something that is exacerbated with age.
As our bodies age they naturally lose flexibility and don’t repair as quickly or as completely as they did in our childhood and early adult years. It is completely normal to lose flexibility, to gain limitations and to develop aches and pains for a variety of reasons as the body ages. The good news is that although you may never recoup the flexibility and ease of movement you had as a child many of the limitations of aging are reversable and many of the physical physiological changes from aging can be improved from regular practice of the right type of yoga for your age and body type.
I always say every body is different. I don’t mean that every person is different although each of us is a unique and beautiful being and we should celebrate the uniqueness of self. No, I mean that our bodies reflect the lifestyle we have led, the activities we have undertaken, our diet, emotions, environmental factors, trauma’s experienced and of course our genes. It is logical therefore that the older we become the more unique we are both physically and mentally as we are shaped by our life’s journey so far.
I love helping ladies over a certain age to build bone strength as they prevent or reverse the signs of osteoporosis. I am not saying that a weekly yoga practice alone will reverse osteoporosis, but there are certain asanas and practices we can do that will go a long way to help. I advocate daily practice however short, if only a few stretches learnt correctly in class with a qualified, experienced teacher.
What of the younger attendees in my classes; younger people too will vary across a class group, strength, weaknesses, natural balance, tension and stiffness all play a part for everyone. Hence, in any age group something that is easy on one day can be considerably harder the next day. Building muscle memory through repetitive movements, holds and regular practice can help when building consistency for a particular asana.
Let’s take Malasana (Squat) as an example.
Many daily activities are undertaken in a squat in many cultures, but it is not a typical position for most westerners. For what appears to be a simple position there is a lot going on with the body, the balance and in some cases the mind.
If we compare a deep yogic squat to activities that are included in everyday western culture, then there are situations where we come very close to the position of Malasana:
- Getting in and out of a car, especially if it is a low car
- Getting in and out of a chair
- Using a toilet (sorry, but I have to include it!)
- Picking something up from the ground when protecting the back
- Gardening
Moreover, the full malasana pose looks simple, “what can be hard about squatting” – right?
But it is actually a pose that challenges.
You are working hip mobility, ankle, knee and hip flexion, together with pelvis and back coordination. You are challenging, various areas of the body, lengthening the back, stretching the quads, calf muscles, hamstrings, and working on symmetry in a bilateral pose. You are even working the shoulders and the feet and challenging balance.
Mental Health
Some students may need to overcome mental hurdles surrounding the squat. Yoga is about the mind-body-heart connection, and it is highly apparent in those that find a yogic squat difficult that the pose is building on this aspect of the practice.
If you find Malasana difficult, you are not alone, yet it can be such a useful asana in everyday life. If kneeling is painful on the knee joints squatting can be used for all the times you might otherwise kneel.
Because every body is different, some find a squat easy, some find it difficult and a lot depends on the natural body shape as well as flexibility and lifestyle activities.
Malasana Pose from the Ground Up
Feet
Often in practice we use a squat as a transitional pose and sometimes, especially useful for those who don’t find it a comfortable position. I also mix and match heels on the floor and heels raised squats when sequencing classes. This is because each version works different areas more than others. For example, a raised heel squat works the quads harder than a heels down malasana and is usually easier for those with Achilles tendon and knee mobility limitations.
For some people the transition from heels up to heels down is difficult as the bodyweight balance shifts.
When obtainable feet flat Malasana is a pose that can be considered comfortable and possible to hold for some time. I use it in yin as well as general hatha based classes.
When flat feet malasana is difficult for beginners it is important to remember the “rules” of four part equal standing, to have the sensation of standing on four corners of the feet and not collapsing the arch to help with grounding and balance.
Calf Muscles
Malasana helps to build strength in the calf muscles.
Knees
When the gluteus muscles are weak, the adductors are tight or the knee to hip fascia is not warmed up or is tight more pressure is put onto the knees. It is essential to practice in class and to take advice from your teacher before attempting home practice to ensure that the knees do not force the hips to rotate inappropriately. As with so much we do in yoga it is essential that the knees track correctly.
Sometimes the challenge can be or include whether or not the knees are tracking equally. Malasana is a symmetrical pose and unbalanced attempts that are not corrected can put undue pressure on the knees. Hence the importance of practicing yoga in class.
Hips
Tight hips prevent stretching the lower back, Malasana is a hip opening asana.
Glutes
Malasana builds glute strength, especially if we actively fire them up! So, when a teacher says to activate the glutes it is because they want you to be sure to work your glutus muscles.
Spine
Malasana pose helps lengthen the spine and strengthen the supporting structure of the spine.
Shoulders
When you practice Malasana you are even improving shoulder mobility and flexion.
How Malasana Pose Helps You
Anatomically Malasana strengthens feet, ankles, legs, groin and hips. It’s an open hip pose which means that it is a beneficial hip opening position. The pose creates space in the lumbar spine as it lengthens lumbar supporting muscles.
Physically Malasana aids digestion, soothes during menstruation and aids the foot to earth connection. Malasana also challenges balance both going into and coming out of the pose. Although once established when you are in the pose it should be a comfortable, rest position.
Mentally Malasana is grounding, soothing humbling and connects the mind body heart connection, especially through the use of Anjeli mudra in a held squat. Think about grounding through the feet, think about how not only as it aids the digestion and menstruation discomfort,
If you find Malasana difficult, take a deep breath and draw on your mind, body, heart connection. Trust that you can do it, you are low to the ground which will always catch you.
Malasana builds stability and mobility in the hips, pelvis, ankles, knees and even the spine.
Mind Body Heart
Because so many of us store emotions, trauma and stress in the hips, poses that challenge and then release the hip area can cause emotional release, never be worried about such releases in class. By releasing emotions, having an emotional response you are improving mental clarity and building the mind, body, heart connection. Frequently, the opportunity for a prolonged Malasana leads to a strong sense of wellbeing as you work mental balance as well as physical balance.
If you are finding Malasana difficult, try to concentrate on the breath and the sensation and stick with it – relax and trust. It may be that you are holding back from releasing emotion, usually we are better for finding that release, so don’t fight it.
Like so many of the movements and asanas we practice in class they may seem easy to some and difficult to others. As practice progresses your teacher may mix and change the way that different poses are done with differing emphasis depending on what they want you to achieve in the class.
We are all different, each individual will gain different things from the movements sequenced into the class in just the same way that some poses and movements are easy for some and difficult for others, sometimes I am asked why a particular pose has become easy, or “am I doing this right, it feels too easy” Yoga is not about pain for gain or difficulty, yes as teachers we want to challenge our students but we want the challenges to be achievable and fair. When an oft practiced pose becomes easy you should have a sense of achievement but also remember that in yoga something that is easy one day may be highly challenging the next!
For my personal practice I try to ensure I practice some of the poses that I find most difficult because my health limitation aside they are the ones that my body needs the most.
Don’t doubt yourself, be in the moment and find joy.
Namaste