Yogi Squat

mālāsana•मालासन
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Yogi Squat
Strength•Seated•Forward Folds•Beginner•
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Maya - Pose Assistant

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Benefits

Yogi Squat (Garland Pose) is a deep squat that opens the hips, groins, and lower back, while stretching the ankles and strengthening the legs and core. It improves digestion and promotes grounding.

Practice Guide

1

Stand with feet slightly wider than hip-width apart, toes turned out slightly.

2

Bend knees deeply and lower hips down towards the floor, coming into a low squat.

3

Aim to keep heels grounded (use support if needed). Bring torso slightly forward between thighs.

4

Bring palms together in prayer position (Anjali Mudra) at heart center. Press elbows gently against inner knees/thighs, and simultaneously press knees into elbows.

5

Lengthen spine, lift chest. Keep shoulders relaxed.

6

Hold, breathe deeply into hips/lower back. Exit: Press into feet to stand up OR place hands on floor and step back.

Modifications

Place a rolled blanket or yoga block under heels if they lift off the floor.

Sit on one or two blocks placed under sit bones for support.

Widen feet further apart if needed.

Rest hands on floor in front for balance instead of bringing palms together.

Lean torso more forward if upright spine is difficult.

Safety Notes

⚠Knee injury (avoid if painful, modify with support/less depth)

⚠Ankle injury (support heels)

⚠Lower back issues (if deep squat causes pain, modify with support/less depth)

Anatomy

Muscles Targeted

Quadriceps
Glutes
Core (for stability)
Spinal extensors (to keep chest lifted)
Adductors (pressing into elbows)

Muscles Stretched

Ankles (dorsiflexion)
Groins
Hips (external rotation, flexion)
Lower back (gentle release/stretch)
Sacrum

What's Next?

Maya suggests trying these poses:

Standing Forward Bend

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Deep SquatHip OpenerGroin StretchAnkle FlexibilityLower Back ReleaseGroundingDigestive AidPelvic Floor Toning

Yoga Styles

Also practiced in
hathavinyasaashtangapoweryin
ashtangaTraditional version with specific hand position and breath work, part of standing or seated sequences
vinyasaOften used as transition pose in flow sequences, may include arm variations or dynamic movements
hathaFocus on proper alignment and gradual deepening, emphasis on breath and foundation
powerIntegrated into strength-building sequences, emphasis on active engagement and heat generation
yinSupported version with props, held passively for several minutes to release deep hip tension
prenatalModified with wider stance and support as needed, excellent for pelvic floor awareness
restorativeFully supported with blocks under sit bones and possibly wall support for back

Sequencing

Warm-up Poses

ChairBound AngleDownward Facing DogWide Legged Forward Bend

Counter Poses

Standing Forward BendMountainBridgeStaff

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Grounding Hip Opener And Leg Strengthener In A Deep SquatBuilds Strength When Actively Pressing Feet Lifting Chest Pressing Elbows KneesImproves Ankle Hip And Lower Back MobilityExcellent Prep For Arm Balances Like Crow Or Deep Hip Openers