Yogi Squat (Deep)
Malasana
About This Pose
Deep Yogi Squat takes the traditional Malasana to its fullest expression, lowering the hips as close to the floor as flexibility allows. This intensified version requires well-prepared hips, groin, and ankles, making it more challenging than the standard squat. The deeper position creates greater opening in the hip joints and inner thighs while increasing the stretch through the lower back and ankles. This expression of the pose is achieved through consistent practice rather than forcing, allowing the body to gradually open over time. The deep squat accesses tissues that shorter holds cannot reach and provides an opportunity to explore the edge of hip flexibility safely.
Step-by-Step Instructions
- 1
Warm up hips thoroughly first
- 2
Come into standard Yogi Squat
- 3
Ensure heels are stable
- 4
Begin sinking hips lower
- 5
Use elbows pressing knees
- 6
Slowly increase depth
- 7
Keep spine lengthening upward
- 8
Breathe into tight areas
- 9
Find sustainable edge
- 10
Avoid gripping or forcing
- 11
Maintain for 5-15 breaths
- 12
Exit slowly and mindfully
Alignment Cues
- Hips sinking toward heels
- Spine maintaining length
- Knees pressing wide
- Heels stable on ground
- Breath flowing freely
- Face and jaw relaxed
Benefits
- Maximum hip opening
- Deep groin stretch
- Intensive ankle flexibility
- Accesses deep tissues
- Builds patience in practice
- Prepares for advanced poses
- Increases hip joint mobility
- Develops end-range strength
Modifications
- Block under hips at any height
- Hold stable support
- Wall behind for security
Variations
- Fold forward in deep squat
- Reach arms forward
- Twist in lowest position
Cautions & Contraindications
Cautions
- Build up gradually over time
- Never force depth
- Support as needed for comfort
Avoid this pose if you have:
- Hip impingement
- Labral tears
- Severe knee or ankle problems
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
