Yogi Squat
Malasana
About This Pose
Yogi Squat (Malasana) is a fundamental resting position that deeply opens the hips, stretches the lower back, and strengthens the ankles. This primal squatting position was once common in daily life before chairs became prevalent and remains a comfortable resting pose in many cultures. The pose creates space in the pelvis, stretches the groin and inner thighs, and provides gentle compression that supports digestive health. While challenging for those with tight hips or ankles, consistent practice progressively increases accessibility. Yogi Squat grounds the first chakra and creates a sense of connection to the earth. The pose serves as both a hip opener and a moment of grounded rest within practice.
Step-by-Step Instructions
- 1
Stand with feet mat-width apart
- 2
Turn toes out slightly
- 3
Bend knees and lower hips
- 4
Descend into full squat
- 5
Bring palms together at heart
- 6
Press elbows against inner knees
- 7
Use arms to open hips wider
- 8
Lengthen spine upward
- 9
Lift chest and sternum
- 10
Keep weight in heels if possible
- 11
Relax shoulders away from ears
- 12
Hold for 5-10 breaths
Alignment Cues
- Heels grounded or supported
- Knees wide and tracking over toes
- Spine lengthening not rounding
- Chest lifting toward chin
- Tailbone descending
- Core gently engaged
Benefits
- Opens hips and groin deeply
- Stretches lower back
- Strengthens ankles and feet
- Improves digestive function
- Grounds first chakra
- Increases hip flexibility
- Builds ankle mobility
- Creates sense of grounding
Modifications
- Block or bolster under sit bones
- Rolled blanket under heels
- Hold sturdy object for support
Variations
- Hands on floor in front
- Twist with one hand down
- Forward fold in squat
Cautions & Contraindications
Cautions
- Support heels if they lift
- Avoid rounding lower back excessively
- Use props as needed
Avoid this pose if you have:
- Knee injuries or surgery
- Severe ankle problems
- Late pregnancy without guidance
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
