Yoga Squat
BWBodyweightStretch
The Yoga Squat, or Malasana, is a deep bodyweight squat that lowers the hips toward the heels with feet flat on the floor and hands pressed together at the chest for balance. Its primary purpose is to stretch and mobilize the lower body, enhancing hip flexibility, ankle mobility, and squat depth. It mainly targets the glutes, posterior thighs (hamstrings), and hip flexors, benefiting yogis, athletes, and anyone improving functional movement or countering sedentary tightness.
How to Perform Yoga Squat
- 1Stand with feet wider than hip-width apart, toes turned out about 45 degrees, arms extended forward at shoulder height for balance.
- 2Inhale deeply as you bend your knees and lower your hips back and down, keeping your chest lifted and spine neutral.
- 3Continue descending until your hips are at or below knee level, with heels staying flat on the floor (or as close as possible).
- 4Bring your palms together at chest level in prayer position (Anjali Mudra), elbows pressing outward against inner thighs.
- 5Exhale slowly and hold the position, actively pressing knees outward with elbows while relaxing your upper body.
- 6Breathe deeply and steadily, holding for 30-60 seconds or 5-10 breaths, feeling the stretch in glutes, hamstrings, and hip flexors.
- 7Key form tips: Keep heels down by not forcing depth—use a block under heels if needed; avoid rounding the back or letting knees cave inward; engage core for stability. Common mistakes: Lifting heels, collapsing chest, or rushing the hold.
