Yoga for the Professions Entrepreneur
Being Neighbourly x Sean Robinson, certified Yoga instructor
Malasana Pose - Great for Entrepreneurs
- Author/ Being Neighbourly
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How to do the pose
1. Start in a squat
- Stand with feet about shoulder-width to slightly wider.
- Turn toes outward (about 30–45°).
- Lower into a squat until your thighs are close to (or parallel to) the floor.
2. Set your feet
- Keep heels down if possible.
- If heels don’t reach comfortably, lift heels with a small folded towel/plate under them.
3. Bring hands to prayer + use elbows
- Bring palms together at your chest (prayer position).
- Place elbows on the inner knees.
- Gently press to create space, allowing knees to open outward.
4. Lift your spine
- Think “tall chest, long spine”—don’t collapse into your lower back.
- Keep shoulders relaxed, neck long.
5. Breathe and hold
- Stay for 30–60 seconds to start.
- Breathe steadily; aim for ease rather than forcing depth.
Tips:
- Use support for your heels if you feel strain in ankles.
- If you feel knee pain, don’t push depth—make your squat smaller and focus on alignment.
- Don’t let your lower back round hard. Lift your chest and think about lengthening through the spine.
- Keep it comfortable: the goal is a steady stretch, not a “crush” into the pose.
Benefits
- Mobility & strength
Improves hip and ankle flexibility (great for squat patterning).
Strengthens lower body—especially quads, adductors, and glutes (depending on depth). - Digestive & pelvic opening (traditional + functional)
Traditional yoga sources often describe it as supporting abdominal/pelvic mobility.
Many people find it helps with gentle lower-belly comfort and relaxation when held with slow breathing. - Posture & balance
Encourages core engagement and better squat mechanics (useful for everyday movement).
Extra Information
- Knee injuries: keep depth comfortable; consider a supported variation or avoid pressing elbows into knees.
- Wrist/hand issues: if prayer position bothers your wrists, hold forearms together or use hands on thighs.
- Pregnancy: many can do a modified garland pose—keep it supported and comfortable, and consider avoiding deep knee pressure.
About the Author
Sean is a self-proclaimed nerd – obsessed with words, anatomy and pedagogy (the art of teaching).
If you’ve been to his classes, or seen his Instagram, you also know he loves to draw. He uses his (child-like) drawings to facilitate his teachings in an attempt to better serve those who, like him, are visual learners.
Before Yoga his primary form of exercise and expression was BMX – a bike designed for performing tricks which is honestly was too small for a person over 6 feet tall.
In his past life he was a speech and language therapist which probably explains the fascination with communication.
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About the Author
Being Neighbourly
For over 20 years, the people behind BN have been creating content on the best things in life: food, travel and inspirational people.
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