Yogi Squat with Bind
Baddha Malasana
About This Pose
Yogi Squat with Bind (Baddha Malasana) adds an arm binding element that transforms the grounding squat into a challenging pose requiring both flexibility and strength. The bind involves reaching the arms behind the back and clasping hands, which opens the shoulders and chest while maintaining the hip-opening squat position. This advanced variation demands significant flexibility in the hips, shoulders, and spine simultaneously. The binding action creates a feeling of integration and containment while the squat maintains grounding. Practitioners should have a strong foundation in both standard Malasana and shoulder opening before attempting this variation. The pose demonstrates how yoga progressively builds complexity while maintaining core principles.
Step-by-Step Instructions
- 1
Establish stable Yogi Squat
- 2
Ensure hips are well opened
- 3
Begin to lean torso forward slightly
- 4
Reach right arm behind back
- 5
Reach left arm behind back
- 6
Clasp hands or hold wrist
- 7
Roll shoulders back and down
- 8
Lift chest while maintaining bind
- 9
Return torso upright if possible
- 10
Keep hips sinking in squat
- 11
Breathe steadily
- 12
Hold for 5-8 breaths
- 13
Release bind before standing
Alignment Cues
- Squat stable before binding
- Shoulders rolling back
- Chest lifting against bind
- Hips maintaining depth
- Spine lengthening
- Breath continuing to flow
Benefits
- Combines hip and shoulder opening
- Creates full-body integration
- Opens chest deeply
- Strengthens legs in squat
- Challenges coordination
- Builds toward advanced practice
- Develops patience and persistence
- Integrates multiple actions
Modifications
- Hold strap between hands
- Touch fingertips only
- Keep one hand on floor
Variations
- Forward fold with bind
- Twist with bind
- Lift heels in bound squat
Cautions & Contraindications
Cautions
- Warm up shoulders thoroughly
- Do not force the bind
- Maintain squat stability first
Avoid this pose if you have:
- Shoulder injuries or surgery
- Severe hip limitations
- Knee problems in deep squat
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
