Wide Stance Prayer Squat
Malasana
About This Pose
Wide Stance Prayer Squat combines the grounding depth of a wide squat with the centering quality of hands in prayer. This variation of Malasana offers a stable base for exploring the squat position while the prayer hands encourage an upright spine and open heart. The wide stance makes the pose more accessible for practitioners who find a narrower squat challenging. The pressing together of palms at the heart center creates focus and draws energy inward even as the hips open outward. This pose is excellent for hip opening, grounding, and cultivating a sense of centered calm. The natural position mimics the resting squat common in many cultures around the world.
Step-by-Step Instructions
- 1
Stand with feet wider than hips
- 2
Turn toes out 45 degrees
- 3
Bring hands to prayer at heart
- 4
Begin bending knees deeply
- 5
Lower hips toward floor
- 6
Keep heels grounded if possible
- 7
Press elbows against inner knees
- 8
Use elbow pressure to open hips more
- 9
Lengthen spine upward
- 10
Lift chest and heart
- 11
Relax shoulders down
- 12
Hold for 5-10 breaths
Alignment Cues
- Knees tracking over toes
- Heels grounded or supported
- Spine lengthening upward
- Heart lifting
- Elbows pressing knees open
- Shoulders relaxed down
Benefits
- Opens hips and groin deeply
- Stretches inner thighs
- Strengthens feet and ankles
- Improves balance
- Creates grounding sensation
- Centers mind and energy
- Prepares for deeper squats
- Supports digestive function
Modifications
- Sit on block or bolster
- Heels on rolled blanket
- Hold onto something stable
Variations
- Arms extended forward
- Twist adding one hand to floor
- Hands behind head
Cautions & Contraindications
Cautions
- Use support if balance is challenging
- Knees track over toes
- Keep spine as upright as possible
Avoid this pose if you have:
- Severe knee injuries
- Ankle problems
- Lower back issues without modification
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
