Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles. Yoga Squat on your back we call Happy Baby pose and as an arm balance, the biomechanics are similar to Crow pose.
YOGA SQUAT BENEFITS
- Opens up the hips.
- Stretches the ankles, calves, knees, groin and glutes.
- Strengthens the feet and ankles.
- Can help to alleviate lower back pain.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Stand with your feet hip-width apart.
- Action
Inhale, sweep your arms out and up. Exhale, swan dive down into Standing Forward Bend. Heel-toe your feet to the edges of your mat, bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together.
- Refinements
Inhale, lengthen your spine. Exhale, press your triceps against your knees to open up your hips.
- Modifications
If you have tight ankles and your heels don’t reach the ground, you can stay up on your toes with your heels lifted or support them on a block. If it is tight hips that are restricting you, bring your feet out wider and turn them out to the sides.
- Duration
Hold the pose for 5-10 deep breaths, in and out through your nose.
- To Release
Bring your hands behind you and sit back on the mat or press up to standing with a flat back.
TWISTING VARIATION: Yoga Squat Twist
- Bring your right hand flat to the mat. Inhale, sweep your left hand up to the sky—look up to your fingertips—twisting from the base of your spine. Exhale, relax into the pose. Repeat on the other side.
CONTRAINDICATIONS
- Avoid Yoga Squat if you have an ankle, hip or knee injury.
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