Taking up expert-approved challenges can be an interesting way to achieve good health. So, when we came across a video of yoga instructor Tannu challenging herself to sit in malasana and drink a glass of warm water every morning for 1 month, we were intrigued.
“After sitting in malasana for almost one month and drinking warm water, I feel these changes in my body,” shared the instructor.
*Got clear bowels with no issues.
*Got my periods with less pain
*Not feeling vomit issues after waking up
*Hips mobility
*Feel active
*Makes my mind relaxed
*Increase in my consistency
To learn more, we asked fitness expert and consultant dietitian Garima Goyal: What happens if one starts the day drinking a glass of warm water in malasana?
“Malasana, or the yoga squat, is a in yoga known for its digestive, hip-opening, and detoxification benefits. Pairing this with warm water in the morning is believed to enhance digestion, reduce bloating, and support gut health,” said Goyal, sharing a detailed breakup for a 7-day period:
Day 1-2: Initial adjustments
*If you’re new to malasana, you might feel slight stiffness in your hips, knees, and lower back.
*Warm water helps activate the , making bowel movements easier.
*You may experience gas release or mild bloating as your intestines adjust.
Day 3-4: Improved digestion and flexibility
*Regular squatting in malasana improves gut motility, making it easier to pass stool.
*You may notice reduced bloating and lighter digestion after meals.
*Your hips, groin, and lower back start feeling less stiff.
Day 5-6: Detox and energy boost
*Warm water helps flush out toxins from the body, while Malasana stimulates blood flow to the digestive organs.
*You may feel more energetic and less sluggish in the mornings.
*Some people report better skin clarity due to improved gut health.
Day 7: Visible Benefits
*Bowel movements become regular and effortless.
*Core and pelvic floor muscles feel stronger.
*You experience less , better metabolism, and reduced lower back stiffness.
Why does this routine work?
Malasana’s role in digestion and detox
Enhances bowel movements: Squatting aligns the colon properly, making easier (similar to the “squatty potty” effect).
Improves gut circulation: Increases blood flow to digestive organs, enhancing nutrient absorption.
Reduces bloating and gas: Encourages trapped air to move through the intestines.
Benefits of drinking warm water
Flushes out toxins: Helps kidneys and liver eliminate waste.
Aids stomach function: Prevents acid reflux and supports smooth digestion.
Boosts metabolism: Increases calorie burning and hydration.
How do you do this routine correctly?
*Wake up and drink a glass of warm water (plain or with lemon).
*Get into malasana pose (deep squat) and hold for 30 seconds to 1 minute.
*Breathe deeply, keeping your spine straight and heels grounded.
*Repeat 2-3 times daily for best results.
Who should avoid it?
*Modify the pose or consult a doctor if you have knee pain, lower back issues, or acid reflux.
*If you feel dizzy after , try sipping instead of gulping.
Is this routine worth it?
Absolutely! Practicing Malasana with warm water for a week can significantly improve digestion, reduce bloating, and enhance energy levels. “Over time, it may also help pelvic floor strength, metabolism, and gut health. If you enjoy the benefits, this can be a lifelong morning habit for better wellness,” shared Goyal.
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