Yogi Squat
Flexopedia > Adductors & Glutes
Yogi Squat
Yogi squat (also referred to as Malasana in yoga, or "garland pose”) is a deep squat that works your inner thigh, glute, and even ankle flexibility. While it is a deep hip opener, there are plenty of modifications for even stiffer bodies to work on this pose in a way that’s still effective for them!
How To
Step 1
From standing, take feet wider than hip-width apart and angle your toes out to the sides about 45 degrees. Bend your knees and sink your butt down into a squat position. If this feels very challenging, hard to balance, or your ankles lift, you can grab a yoga block (or two!) to sit your butt on in your squat position.
Step 2
Once you feel like you’ve got your hips in a comfortable position, use your elbows and upper arms to brace against your inner thighs to press your knees open behind you (hands can come together in front of your chest if you like). You should be feeling a stretch in your inner thighs (and possibly your glutes as well). Keep your torso as lifted as possible.
Hold for 20-30 seconds.
Modifications
Need to make it easier?
Support your heels with a rolled up yoga mat or blanket. Especially if you have tight ankles, elevating your heels on top of a low bolster like a rolled up towel can take some strain off your ankle.
Want to make it harder?
Lift your toes off the ground. While this doesn’t actually change the inner thigh stretch at all, it’s a fun balance challenge that can strengthen the muscles in your feet!
Lean back into a wall. Do your yogi squat with the back of your hips leaning into a wall, and challenge yourself to see how high you can lift your torso and try and press the outside of your knees to the wall.
