Yogi Squat

Malasana

mah-LAH-sah-nah

A deep squat that opens the hips and improves ankle flexibility while strengthening the lower body. Malasana is a natural resting position in many cultures and helps counteract the tightness caused by chair sitting. It stretches the groin, lower back, and Achilles tendons while building functional mobility in the hips, knees, and ankles.

How to do Yogi Squat

1. Stand with your feet wider than hip-width apart and turn your toes out to about 45 degrees. Press your palms together at your heart in prayer position.
2. On an exhale, bend your knees deeply and lower your hips toward the floor, descending into a full squat. Keep your heels grounded -- use a folded blanket under them if they lift.
3. Use your elbows to gently press your inner knees open, and simultaneously press your knees back into your elbows, creating a dynamic opposition that opens the hips further.
4. Lengthen your spine upward and lift your chest, avoiding rounding in the lower back. Draw your tailbone down toward the floor and your shoulder blades down your back.
5. Hold for five to ten breaths, maintaining an upright torso and steady breathing. To release, place your hands on the floor and slowly straighten your legs.

Benefits of Yogi Squat

• Opens the hips, groin, and inner thighs
• Improves ankle mobility and flexibility
• Strengthens the lower back and core
• Stimulates digestion and tones the pelvic floor
• Builds functional squat mobility for daily life

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the heels if they do not reach the floor
• Sit on a block or bolster placed between the feet for support
• Hold onto a door frame or sturdy furniture for balance while building flexibility

Cautions

• Avoid with acute knee or ankle injuries
• Use caution with lower back problems; keep the spine upright
• Not recommended if you have a recently injured groin or inner thigh