admin Most people think of squats in the context of workout or gym exercises, but it’s also a beneficial yoga posture that you can add to your daily routine and yoga practice. Also known as Garland pose and Malasana in Sanskrit, the yogi squat is a natural part of human locomotion that has been largely replaced by sitting.
Sitting is a habit that we have at work while watching TV, eating, or even using the toilet. These habits can limit our range of motion and lead to weak muscles in the lower back and legs.
Yogi Squats: Benefits and Exercise
Malasana tones the lower and core body while stretching the hips and ankles. This pose is great for digestion, as it stimulates both the digestive system and the downward energy of the body, which eliminates waste. Holding the pose mentally promotes calmness and focus.
Some yogis are able to squat with little preparation, while others must acclimatize their bodies to this pose. To unlock your squat, you must practice every day. You will learn to maintain and explore the pose the more you practice.
Sign up for our free 30-Day Yoga Challenge if you are frustrated with the yogi’s squat. Be patient, and a consistent yoga practice will help you achieve the elusive yoga squat.
You can improve your yogi-squat by using the following quick techniques. Discover what works best for you, your mind, and your body.
Blankets can boost your performance
Grab a blanket, fold it, or roll it if you can’t bring your heels down to the ground. The blanket will help to support your heels and raise the floor. It will be easier to put your weight on your heels once your heels have been slightly increased. Note where your weight feels most balanced and how it feels to move it back and forth into the heels.
Lift your toes
Try lifting your ten toes off the mat. This will test your stability and balance. This will force your weight to your heels, and you can feel the downward movement in your body. This is a great move to strengthen your feet and shift your focus on balancing your body.
Change the Arms
In a traditional yogi squat, the elbows are placed towards the thighs and the arms on the inside. By bringing your arms up to the top of your legs and reaching forward, you can change the position of your arms. Reach down and press your heels toward the mat while checking your alignment.
Use a Wall
The wall is a good support for your squat. Sit back against a wall as if you were in a chair. Stand tall and engage your core. Feel the legs being activated. Hold the pose for 1-3 minutes in order to strengthen the lower body.
Add a Twist
Bring your feet apart and squat. Then, place the arms between the legs. Press the fingertips of the right hand into the ground. Lift your left arm and concentrate on opening up the chest. Switch sides after five deep breaths.
Sit on a block.
This technique is especially useful if you have to pay attention to your knees. This variation allows you to create space in your lower back, lift the chest, and have extra support with a block. Place the block at a height that you choose to add additional support.
Practice It Every Day!
The key to improving your yogi-squat is to practice it regularly. The pose can be incorporated into your daily yoga practice, or you can try holding it for a few moments every day. Squats can be substituted for sitting while watching TV, browsing the internet, or talking on the phone.
You will find out what works best for you when you incorporate the yogi-squat into your daily routine. This will allow you to improve the pose. Slowly begin, get low, and personalize the pose.
