The yogi squataka yoga squat or Malasanais a great pose to increase hip mobility.

Here’s how to do it, plus all the benefits it offers.

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Benefits of the yogi squat

1.

Mobility is an important factor in aging.

The bottom line: Muscles and joints that are more flexible move more easily.

Two young women practicing ballet with a teacher in the dance hall.

physical therapist and YogaFit Level 1 certified instructor atThe Restoration Space

Having healthy hips is an important part of that equation.

The yogi squat can increase and maintain hip mobility to help prevent these aches and pains, she adds.

Asmall 2019 study2published inThe International Journal of Yogaalso suggests that a consistent yoga practice reduces pain byincreasing flexibilityandcore strength.

Woman doing hip exercises

Getting into a deep squat can aid in digestion.

Boosted stress relief

Its no secret that a consistent yoga practice can alleviate depressive symptoms and anxiety.

This pose can help you feel grounded, relaxed, and may even promote introspection Amato says.

Cropped image of woman doing lunge yoga pose

Its also okay to gently rock from side to side if you have trouble holding the position.

Yogi squat with heels elevated

2.

Yogi squat with block

3.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

physical therapist and YogaFit Level 1 certified instructor atThe Restoration Space

Amato recommends yoga poses likechair pose, lunges, andwarrior variationsbefore doing a yogi squat.

Brito LB, Ricardo DR, Araujo DS, Ramos PS, Myers J, Araujo CG.

Ability to sit and rise from the floor as a predictor of all-cause mortality.

Woman doing arm exercise without weights while sitting on mat at home.

Eur J Prev Cardiol.

2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759.

Epub 2012 Dec 13.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Colgrove YM, Gravino-Dunn NS, Dinyer SC, Sis EA, Heier AC, Sharma NK.

Physical and Physiological Effects of Yoga for an Underserved Population with Chronic Low Back Pain.

2019 Sep-Dec;12(3):252-264. doi: 10.4103/ijoy.IJOY_78_18.

PMID: 31543635; PMCID: PMC6746048.

J Ayurveda Integr Med.

2023 Sep-Oct;14(5):100767. doi: 10.1016/j.jaim.2023.100767.

Epub 2023 Sep 21.

PMID: 37741161; PMCID: PMC10520539.

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