Yogi Squat (Supported)
Malasana
About This Pose
Supported Yogi Squat uses strategic prop placement to make Malasana accessible to practitioners of all flexibility levels. By placing a block, bolster, or folded blankets under the hips, the pose becomes available to those who cannot yet achieve the full squat. This approach honors where the body is today while still providing the benefits of hip opening and grounding. The support reduces strain on the knees and ankles, making the pose sustainable for longer holds. As flexibility develops, the height of the support can gradually decrease until the full expression becomes available. This modification demonstrates that yoga is about adaptation rather than achievement of specific shapes.
Step-by-Step Instructions
- 1
Place block at desired height
- 2
Stand with feet mat-width apart
- 3
Turn toes out slightly
- 4
Begin bending knees
- 5
Lower onto the block
- 6
Let sit bones rest on support
- 7
Bring hands to prayer if comfortable
- 8
Press elbows to inner knees
- 9
Lengthen through spine
- 10
Relax shoulders down
- 11
Breathe naturally
- 12
Hold for 5-15 breaths
Alignment Cues
- Sit bones fully supported
- Knees tracking over toes
- Spine lengthening upward
- Core gently engaged
- Shoulders relaxed
- Weight distributed evenly
Benefits
- Makes squat accessible to all
- Reduces joint strain
- Allows longer comfortable holds
- Maintains hip opening benefits
- Builds toward full expression
- Honors current flexibility
- Sustainable for practice
- Demonstrates yoga adaptation
Modifications
- Stack blocks for more height
- Use bolster instead of blocks
- Rolled blanket under heels
Variations
- Lower block height over time
- Add arm variations
- Incorporate gentle movement
Cautions & Contraindications
Cautions
- Choose appropriate prop height
- Ensure stable prop placement
- Adjust as body opens
Avoid this pose if you have:
- Acute knee pain
- Severe balance issues
- Injury requiring non-weight bearing
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
