Squat pose


Step by step

  • Stand with your feet mat distance apart, toes turned out comfortably.
  • Squat down, making sure your knees are tracking in the same direction as your toes, and bring your arms in front of you, between your knees.
  • Spread your shoulder blades and use your upper arms to keep your knees over your ankles.
  • Allow your spine to round and relax your neck.
  • You are looking for sensations along the spine, all the way up to the neck and in your hips and groins.
  • Hold for 1 to 3 minutes.
  • To come out of the pose, either sit back on your buttocks and straighten your legs or come up into Dangling and slowly roll the spine up.

Beginners’ tips

  • If your heels don’t touch the floor, support them with blocks or a folded blanket.
  • If your hips are tight, bring the arms into a prayer position and use your elbows to gently press against your shins.
  • If your neck is sensitive, use a block to support your forehead. 


  • Increases hip mobility and strengthens the ankles.
  • Decompresses the lower back and offers relief to lower back pain caused by menstruation.
  • Stimulates Urinary Bladder, Liver and Kidney meridians.

Watch out for

  • ​​​​​The knees and feet should point in the same direction. Spread your feet wider if they don’t.
  • Avoid in case of knee injuries.


  • Adjust the distance of your feet depending on your targeted area: bring your feet closer to target the ankles and wider to target the hips.
  • Place your hands behind your neck (without pulling) to increase the stretch.
  • Squat with your hips against the wall, to feel an even deeper decompression in the lower back and hip area.
  • If you want to hold this pose for longer than 3 minutes, try a few sessions of 2 minutes each, coming into Dangling for a minute in between.
  • Read Accessing Malasana – the Garland pose for more variations.

Alternative poses

Counter pose