Enhance Your Practice with the Hip-Opening Yogi Squat

If you spend most of your day sitting whether at a desk or in your car you’ve likely experienced tight hip flexors. Prolonged sitting reduces your hip’s range of motion and flexibility, potentially leading to discomfort in your hips, knees, or back. One highly effective solution? The yogi squat, also known as Malasana.

This deep squat pose stretches and strengthens the lower body while promoting relaxation and overall well-being. Here’s why you should make it part of your routine, how to perform it with proper form, and tips for modifications.

How to Perform the Yogi Squat

Certified yoga instructor Susan Amato suggests starting with 20–30 seconds for beginners and gradually increasing to up to 3 minutes for advanced practitioners.

Step-by-Step Instructions:

• Position Your Feet: Stand with your feet wider than your hips and angle your toes slightly outward.

• Lower into a Squat: Bend your knees and lower your hips as close to the ground as your mobility allows.

• Position Your Elbows: Place your elbows inside your knees, pressing gently outward to support them. Bring your hands together in a prayer position if comfortable.

• Relax Your Upper Body: Let your neck and shoulders relax, lengthening your spine. You can rest your head in your hands if desired.

• Hold the Pose: Stay in the pose for your desired duration, focusing on your breath and maintaining alignment.

Benefits of the Yogi Squat

1. Increased Mobility and Flexibility

The yogi squat improves mobility in the hips, ankles, knees, and spine. Greater flexibility in these areas reduces the risk of injuries and enhances your overall movement.

A 2014 study in the European Journal of Preventive Cardiology found that individuals who could easily transition from sitting on the floor to standing had a lower risk of early death, highlighting the importance of maintaining mobility.

2. Pain Relief and Injury Prevention

Tight hips can lead to discomfort in the back, knees, and ankles. By improving hip mobility, the yogi squat helps alleviate pain and prevent future injuries. Regular practice also supports the health of your lower body joints.

3. Enhanced Balance and Strength

Holding this pose engages your core, lower back, and leg muscles, improving overall strength and stability. The balance required to maintain the posture enhances proprioception your body’s ability to sense its position in space.

4. Improved Digestion and Relief from Constipation

The deep squat compresses the abdomen, acting as a gentle massage to stimulate digestion and increase blood flow. It also relaxes the pelvic floor, aiding in constipation relief.

5. Stress Relief and Relaxation

Like other yoga poses, the yogi squat encourages relaxation by activating the parasympathetic nervous system. It helps lower stress hormones, regulate your nervous system, and create a sense of groundedness.

Common Mistakes and Fixes

• Collapsing Arches or Knees: Ensure your knees track outward in line with your feet. Use your elbows to gently press your knees outward.

• Rounding the Back: Engage your core and glutes to lengthen the spine and avoid slouching.

Modifications for the Yogi Squat

If the full pose feels challenging, try these modifications:

• With Elevated Heels: Place a rolled-up mat or blanket under your heels for support.

• With a Block: Sit on a yoga block for added stability while keeping the same form.

• Against a Wall: Use the wall for back support to help you ease into the pose.

Safety Tips

• Warm Up: Prep your body with 5–10 minutes of light cardio or dynamic stretches like lunges, chair pose, and warrior variations.

• Check with a Doctor: If you’ve had recent surgery or a medical condition, consult your doctor before trying this pose.

Final Thoughts

The yogi squat is more than a stretch it’s a transformative pose for improving mobility, strength, and relaxation. Whether you’re looking to reduce pain, boost digestion, or calm your mind, this hip-opening pose can help.

Add it to your practice today and notice the difference in your body and mind! Share this guide with a friend or subscribe to our newsletter for more wellness tips.