Squat Pose



  • Stretches the groins, lower back, sacrum and hips
  • Stimulates metabolism and digestive organs
  • Tones the belly
  • Pose

  • Cautions

  • Modifications

  • Knee injuries
  • Lower back pain
  • Tight hips
  • If your heels don’t touch the floor, place foam blocks, a wedge or a rolled up blanket under the heels.
  • If you feel pressure in your knees, place a big foam block under your hips, and sit on the block like a stool.
  • To intensify the stretch in your groins, place one hand on the ground on the inside of your foot and extend the opposite hand to the sky for a twist and hold. Then switch sides.
  • Images
  • Step-by-step

Malasana = Mah-LAHS-anna

  1. Start in Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart. Pivot your feet so your toes are wider than your heels.
  2. Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor.
  3. Bring your palms together at heart center, and wedge your elbows one at a time, to the inside of your knees.
  4. Push your elbows into your knees to open your hips, and gently press the inside of your knees into your elbows. Draw your heart forward and up, attempting to bring length into your lower back and spine.
  5. Stay here for 30 seconds to one minute.  To get out of the pose, either sit back onto your buttocks, or push back up to standing.
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