Yogi Squat with Twist
Parivrtta Malasana
About This Pose
Yogi Squat with Twist (Parivrtta Malasana) adds spinal rotation to the deep hip-opening squat of Malasana. The combination creates a pose that addresses multiple needs simultaneously: hip flexibility, spinal mobility, and digestive stimulation. From the grounded squat position, the twist uses one elbow or hand against the inner thigh for leverage while the other arm reaches or extends. This pose is particularly beneficial for counteracting the effects of sitting and for preparing the body for other hip openers and twisting poses. The grounded squat position provides a stable base for accessing deeper rotation.
Step-by-Step Instructions
- 1
Come into Yogi Squat (Malasana) with feet wider than hips
- 2
Turn toes out slightly if needed
- 3
Sink the hips toward the floor
- 4
Bring hands to prayer at the heart initially
- 5
Inhale to lengthen the spine
- 6
Exhale and rotate to the right
- 7
Hook the left elbow outside the right knee
- 8
Press the elbow and knee into each other
- 9
Open the right arm or keep hands in prayer
- 10
Hold for 5-8 breaths
- 11
Return to center and switch sides
Alignment Cues
- Both feet stay grounded
- Hips sink as low as possible
- Spine lengthens before twisting
- Elbow or arm provides leverage against thigh
- Chest opens toward the twist
- Shoulders stay level
- Head follows the rotation
Benefits
- Opens hips deeply while adding rotation
- Stimulates digestion through compression and twist
- Stretches the ankles and calves
- Improves spinal mobility
- Grounds and centers the body
- Strengthens the ankles and feet
- Combines multiple benefits efficiently
- Accessible deep hip opening
Modifications
- Place a block or blanket under the heels
- Use a block under the seat for support
- Keep the twist minimal
- Practice with back against a wall
Variations
- Extend both arms in opposite directions
- Bind around the legs
- Lift onto toes for balance challenge
- Flow between both sides
Cautions & Contraindications
Cautions
- Keep both feet grounded
- Don't force the twist in the deep squat
- Use props if heels don't reach the floor
- Maintain spinal length while rotating
- Keep the knees comfortable
Avoid this pose if you have:
- Knee injuries
- Ankle injuries
- Lower back pain
- Hip injuries
- Balance disorders
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
