Yoga Squat (Malasana): Benefits, How To & Modifications

The Yoga Squat is a deep squatting posture commonly known in modern Yoga as Malasana or Garland Pose. With the feet apart and the hips lowered toward the floor, the pose promotes mobility through the hips, knees, and ankles while also challenging balance and lower-body strength.

The shape of a comfortable Yoga Squat can vary considerably from one person to another. Hip anatomy, ankle mobility, limb proportions and previous injuries can all affect how wide the feet need to be, how far the toes turn out and whether the heels comfortably reach the floor.

In this guide, we’ll look at the benefits of the Yoga Squat, how to practice it, why the pose can be difficult for some bodies, and modifications that can make Malasana more accessible.

two female friends sitting in Malasana also called yoga squat pose. Demonstrating that all bodies are different and the post will look different for everyone. Everyone gets the Yoga Squat pose benefits
Explore the Yoga Squat Pose Benefits

What Is the Yoga Squat?

The Yoga Squat is a deep squat in which the hips lower toward the floor while the knees bend and the feet remain grounded as comfortably as possible. The hands are often brought together at the chest in Anjali Mudra, with the arms inside the knees.

In modern Yoga, this posture is commonly called Malasana, Garland Pose or Yogi Squat. Sanskrit terminology is not completely consistent, however. Traditional sources have used Malasana for several squatting postures, while the wide-legged squat commonly taught today as Malasana is also referred to as Upavesasana.

Regardless of the name, the important principle is function rather than the achievement of a prescribed shape. Your stance should accommodate your individual hip, knee, and ankle movements.

Yoga Squat vs. Regular Squat

A Yoga Squat and a fitness squat use a similar basic movement, but their intentions differ. In a strength-training squat, you usually lower and rise repeatedly while maintaining muscular tension, often with added resistance.

In Malasana, you remain in the squat for several breaths or longer, using the position to explore mobility and range of motion rather than primarily to produce force. The torso, stance, and depth may also be adjusted more freely to suit the individual.

Yoga Squat (Malasana) Benefits

Improves Hip, Knee and Ankle Mobility

Malasana takes the hips, knees, and ankles through a relatively deep range of flexion. Regular practice can help you become more comfortable in a deep squat and explore the mobility available at each of these joints.

How the pose looks will vary considerably between individuals. Hip structure, ankle mobility, and body proportions all influence squat depth and stance.

Strengthens the Lower Body

Holding a Yoga Squat requires muscular effort through the legs, hips, and trunk, particularly when the pose is practiced without external support.

The amount of strengthening depends on how you practice the pose. Sitting on a block or using a wall reduces the muscular demand, while holding the position unsupported requires more active control.

Opens the Hips and Inner Thighs

Malasana can create a stretch in the inner thighs and surrounding hip tissues. Adjusting the width of the feet and the amount of external rotation changes where the pose is felt.

Rather than forcing the knees outward or trying to imitate a particular shape, adjust your stance to suit your own hip structure.

Develops Balance and Body Awareness

A deep squat challenges balance and requires coordination between the feet, ankles, knees, hips, and trunk. Spending time in the pose can help develop greater awareness of how these areas work together.

How to Do Yoga Squat (Malasana)

  1. Stand with your feet roughly hip-width apart or wider. Turn the toes outward as much as feels natural for your hips and knees.
  2. Bend your knees and lower your hips toward the floor, keeping your knees tracking in the same general direction as your toes.
  3. Adjust the width and angle of your feet until you find a position that feels workable for your body. There is no single correct stance for everyone.
  4. Bring your hands together at the chest in Anjali Mudra if comfortable. You can gently place the upper arms or elbows inside the knees, but avoid forcing the knees farther apart.
  5. Let the spine lengthen naturally and keep your weight balanced through the feet. If your heels do not comfortably reach the floor, support them with a folded blanket, a rolled mat, or a wedge.
  6. Stay for several breaths or as long as the position remains comfortable, then press through the feet to slowly return to standing.

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Counterposes After Yoga Squat

After holding Malasana, move slowly and give the hips, knees and ankles a moment to adjust before going into another deep position.

A few simple options are:

You don’t need a specific counterpose every time. The goal is simply to move out of the deep squat gradually and notice what your body needs next.

Read More About Yoga Poses

Yoga Squat Pose Modifications and Variations

Sit on a Block or Bolster

If lowering into a full Yoga Squat is difficult or uncomfortable, place a Yoga block or bolster beneath the sitting bones. This reduces squat depth while still allowing you to work on the position of the hips, knees, and ankles.

Experiment with different block heights until you find a position where you can relax without forcing your range of motion.

Read 8 Yoga Props That Support Your Yin Practice to learn more.

Pregnant woman practicing yogi squat pose Malasana sitting on yoga blocks and props. Using props to support her sacrum so she can do the pose and get the Yoga squat pose benefits
Blocks and Props can Help You Access Yoga Squat Pose Benefits

Support the Heels

If your heels lift off the floor, place a folded blanket, a rolled Yoga mat, or a wedge beneath them. Raising the heels reduces the amount of ankle dorsiflexion required and can make the squat considerably more accessible.

There is no requirement for the heels to reach the floor. Individual ankle mobility and body proportions affect how each person’s Yoga Squat will look.

Adjust Your Stance

Your feet do not have to be a prescribed distance apart. Try widening or narrowing your stance and allowing the toes to turn outward as needed.

The shape that works best will depend partly on the structure of your hips, knees and ankles, so avoid forcing your body into someone else’s version of Malasana.

Use a Wall or Chair for Balance

If balance is the limiting factor, hold the back of a sturdy chair or use a wall for support as you lower into the squat. Over time, you can gradually reduce the amount of support if that is appropriate for you.

Yoga Squat Precautions

approached gradually and adjusted to suit your individual range of motion.

Avoid forcing the knees outward or trying to push the heels to the floor. If you feel sharp pain, pinching, numbness or discomfort in the knees, hips, ankles or low back, come out of the pose and try a supported variation.

People with recent or significant injuries to the knees, hips, ankles or low back should be particularly cautious and may need to avoid a deep squat or work with guidance from an appropriate healthcare professional.

Yoga Squat (Malasana) FAQ

What is the yoga squat called?

The deep squat commonly practiced in modern Yoga is usually called Malasana, Garland Pose, or Yogi Squat. It is also sometimes referred to as Upavesasana, and Sanskrit terms for squatting postures have varied across Yoga traditions.

A regular fitness squat is generally performed dynamically to develop strength, often with added resistance. A Yogi Squat, or Malasana, is usually held for several breaths or longer and is used primarily to explore mobility, balance, and range of motion.

Limited ankle dorsiflexion is one possible reason, but body proportions and individual anatomy also affect whether the heels comfortably reach the floor. Supporting the heels with a folded blanket, a rolled mat, or a wedge is a perfectly reasonable modification.

Yes, provided the pose is modified appropriately. Beginners can sit on a block, support the heels, or hold a wall or chair while becoming comfortable with the squat.

The Yoga Squat Pose Benefits in a Nutshell

Malasana is a simple yet demanding posture that promotes mobility in the hips, knees, and ankles while also challenging balance and lower-body control.

There is no single ideal version of the Yoga Squat. Your stance, foot angle, squat depth, and whether your heels reach the floor will depend on your individual anatomy and mobility. Use props or adjust the pose as needed rather than forcing your body toward a particular shape.

Sources Malasana Wikipedia 

Reviewed & updated August 26, 2026 by Kevin Parenteau, ERYT & YACEP

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Kevin Parenteau

Kevin is the Founder and CEO of Asana at Home Online Yoga. He is a long-time Ashtanga and Yin Yoga Practitioner. Vipassana Meditator, Yoga teacher, and all-around Yoga Nerd. Writes on Yoga Asana Practice, Meditation, Chakras, Yoga Education, and Philosophy
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