Yogi Squat Twist Variation
Parivrtta Malasana Variation
About This Pose
Yogi Squat Twist Variation takes the revolved Malasana and adds an open arm reach toward the ceiling, creating a more expansive twist with greater shoulder and chest opening. While the base Yogi Squat Twist might use prayer hands or an elbow hook, this variation extends the top arm fully, creating a larger rotation through the thoracic spine and a greater stretch across the chest. The open arm position also helps draw the shoulder back, preventing the collapsing that can occur in twisted squats. This variation is excellent for those who want to work on thoracic mobility and shoulder opening while maintaining the hip benefits of the squat.
Step-by-Step Instructions
- 1
Come into Yogi Squat with feet slightly wider than hips
- 2
Sink the hips toward the floor
- 3
Place the left hand on the floor inside the left foot
- 4
Or use a block under the left hand
- 5
Inhale to lengthen the spine
- 6
Exhale and rotate the torso to the right
- 7
Extend the right arm toward the ceiling
- 8
Stack the shoulders vertically if possible
- 9
Open the chest fully toward the right
- 10
Gaze follows the top hand or stays neutral
- 11
Hold for 5-8 breaths
- 12
Switch sides
Alignment Cues
- Both feet stay grounded, heels down if possible
- Hips remain low in the squat
- Bottom hand grounds for stability
- Top arm reaches straight up
- Shoulders stack when possible
- Chest opens fully toward the top arm
- Spine stays long throughout
Benefits
- Creates greater chest and shoulder opening
- Maximizes thoracic rotation
- Opens hips in the deep squat
- Extends the stretch through the reaching arm
- Improves shoulder mobility
- Strengthens the grounded arm
- Creates more expansive feeling
- Combines hip and shoulder opening
Modifications
- Place blocks under heels and/or bottom hand
- Keep the top hand on the hip
- Practice against a wall
- Use a blanket under the seat
Variations
- Bind the top arm behind the back
- Take the gaze upward
- Extend both arms in line
- Flow between sides dynamically
Cautions & Contraindications
Cautions
- Ensure shoulder allows for full reach
- Keep both feet grounded
- Don't collapse into the twist
- Maintain squat depth while reaching
- Keep the base stable
Avoid this pose if you have:
- Shoulder injuries
- Knee injuries
- Ankle injuries
- Lower back pain
- Hip injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
