Malasana, or Yogi Squat, comes with major functional benefits

There are some yoga poses that you just feel right. Malasana (also known as yoga squat, yogi squat, and Garland Pose) is one such pose, which is probably why humans throughout history have spent so much time in it.

Malasana is a wide-legged squat in which your bent knees and hips are widely separated, your sit bones hover above the mat, your chest leans slightly forward between your knees, and your toes point outward. Your hands can be in a prayer position at the heart center, with your elbows pushed toward your inner thighs to further separate the knees.

In terms of the functional benefits of the pose, the yoga teacher Rachel Land He explains that throughout history, humans have tended to spend most of their lives in Malasana. That has changed in recent years. “This deep squat is becoming less common as we spend more of our lives sitting in chairs,” she says. Ironically, this once-seemingly beneficial lifestyle can end up doing more harm than good, resulting in tightness throughout the back and shoulders and a general lack of movement throughout the body.

Ironically, yogic squats can help counteract many of the unwanted effects of our sedentary lifestyle. A simple, ancient posture as a solution to many of our modern physical problems? What else is new.

Benefits of Malasana

Malasana is a form that offers a little bit of everything. Especially when it comes to the hips. According to the yoga teacher Taylor LorenzThe yogic squat’s combination of external rotation, abduction, and flexion opens the hips in several ways.

This pose also strengthens and builds mobility in the ankles, back, and lower body, all while freeing up space in the pelvic floor. “Malasana in terms of functionality is an excellent pose,” says Lorenz. “It helps restore normal movement in the lower body and supports everyday movements such as squatting, sitting or lifting objects with greater ease and support.” Additionally, Malasana lengthens the spine, which can help relieve tension in the lower back and support an upright posture rather than a hunched over posture. Basically the antidote to your technology-based intuition.

If longevity of movement is a personal goal, the squat is an excellent posture to incorporate into your life. “The main challenges faced by the population I teach (seniors) stem from decreased range of motion in the knee and ankle joints, and to a lesser extent the hip joints,” Land says. She attributes these problems to factors that include increased tissue stiffness, osteoarthritis changes around joints, joint replacements, and more. “The main benefit of including Malasana in my classes is that it helps students retain their ability to sit close to the floor.”

How to practice Malasana

Consistency is key to achieving Malasana and improving overall body function. Lorenz says she incorporates the pose into sequences often, even phasing it out several times so students can get used to it over the course of the semester. “Repeatedly getting in and out of shape helps the body build familiarity, strength, and ease over time,” she says.

Just because yogic squats are incredibly basic and beneficial doesn’t mean they’re easy for everyone to practice. Our teachers note that people with limited mobility in the hips and ankles, and anyone with a lack of lower body strength, may initially find it difficult to lower into a deep squat position.

For those who have a hard time getting low, variations abound. Lorenz reminds students that they don’t need to go all the way down. Squatting higher, with less intense bending of the knees, can help build the necessary strength.

Land adds that simple twists, including offering a choice of how far the feet turn, can make the pose easier. As always, the props are here to support your practice. A rolled blanket under the heels or blocks placed under the hands can also help.

Finally, if necessary, you can start practicing the pose while lying down. “Lying on your back and hugging your knees wide to frame your torso can still provide a similar opening through the hips,” says Lorenz.

Malasana is more than just a yoga pose, it is a natural human pose that many of us have lost touch with. So, whether you’re on your mat, pausing between tasks, or playing with the kids or pets, take a moment and get into a deep, stable yoga pose. Your body will thank you.