Yogi Squat (Restorative)
Malasana
About This Pose
Restorative Yogi Squat offers a gentle, supported approach to the traditional Malasana that can be held for extended periods without strain. Using props under the hips and heels as needed, this version makes the squat accessible to all bodies while maintaining its hip-opening benefits. The supported position allows the nervous system to relax, enabling deeper release in the hip muscles and surrounding fascia. This variation is particularly valuable for practitioners recovering from injury, those new to yoga, or anyone seeking a gentler approach to hip opening. The restorative quality creates space for meditation and breath awareness while the body gradually opens.
Step-by-Step Instructions
- 1
Gather props before beginning
- 2
Place block or bolster for support
- 3
Roll blanket for heels if needed
- 4
Lower into supported squat
- 5
Sit onto prop at comfortable height
- 6
Let heels rest on blanket
- 7
Find position with no strain
- 8
Bring hands to heart or rest in lap
- 9
Close eyes or soften gaze
- 10
Allow body to settle and release
- 11
Breathe naturally
- 12
Remain for 2-5 minutes
- 13
Exit very slowly
Alignment Cues
- Weight fully supported by props
- No strain in knees or hips
- Spine gently lengthening
- Shoulders relaxed completely
- Breath slow and natural
- Face and body soft
Benefits
- Accessible hip opening for all
- Allows extended holding
- Relaxes nervous system
- Enables deeper fascial release
- Suitable for recovery
- Supports meditation practice
- Gentle on joints
- Cultivates patience
Modifications
- Higher prop support
- Wall behind for security
- Blanket under knees
Variations
- Forward fold onto bolster
- Hands resting on blocks
- Supported twist
Cautions & Contraindications
Cautions
- Adjust props for comfort
- No pain should be present
- Exit slowly from long holds
Avoid this pose if you have:
- Acute knee injuries
- Recent hip surgery
- Severe circulatory problems
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
180 seconds
Tags
Equipment
