Most people think of squats as a context for workouts or gym workouts, but it's also a great yoga pose that you can add to your daily routine and yoga practice. Yoga squats, also known as "garland pose" in Sanskrit, are a natural part of human movement and are now mostly replaced by sitting postures.
We sit at work, watch TV, eat, and even go to the bathroom. These habits can eventually limit our natural range of motion and can lead to weakened leg and lower back muscles.
Benefits of Yoga Squats: Stretch the ankles, hips, and lower back while toning the core and lower body. It also aids in digestion as it stimulates the digestive system and the downward energy in the body that is responsible for eliminating waste products. Spiritually, maintaining this asana promotes a calm mind and focus.
Some yoga practitioners can squat without much preparation, while others need to get their bodies used to the pose. The key to unlocking the squat is to practice it little by little every day. The more you practice, the more you will be able to explore and maintain this asana.
If you get frustrated every time you try a yoga squat, don't be discouraged. Practice persistently, be patient!
The following tips can help you build strength and improve your yoga squats. Explore what works for you, your body, and your mind.
1. Boost with a blanket
If you can't put your heels on the ground, take a blanket and fold or roll it up. Place the blanket under your heels and let it provide support. Once your heels are slightly raised, it will be easier for you to put weight on your heels. Pay attention to where your weight is most balanced, and how it feels to put it down on your heels.
2. Lift your toes
To test your balance and stability, try lifting all ten of your toes off the mat. This movement will push your weight to your heels and make you feel your body moving downward. It's also a great way to strengthen your feet and shift your focus to balancing your body.
3. Switch arms
Traditionally, in a yoga squat, the arms are placed on the inside of the legs, elbows to the thighs. Change the position of the arm by bringing it to the top of the leg and extending it outward. Check your position and reach down with your hands towards the ground while pressing your heels down towards the mat.
4. Use walls
The walls can provide a lot of support for your squats. Find a wall and start sitting back as if you were sitting in a chair. Activate your core, stand up straight, and feel the movement of your legs. Hold this asana for 1-3 minutes to build strength in the lower body.
5. Add a twist
Feet widen and squat, arms on the inside of the legs. Reach out your right hand and press your fingertips to the ground. Raise your left arm and focus on opening your ribcage. In this asana, breathe five times and then switch sides.
6. Sit on a yoga block
This method is especially good if you need to pay attention to your knees. In this variation, you can still create space in your lower back and lift your chest while getting extra support from the yoga block. Place the yoga block at the right height for added support.
7. Practice every day!
When it comes to improving your yoga squats, the key is to keep trying. You can insert this asana into your yoga practice or stick to it for a few minutes a day. Replace sitting time with squatting, such as watching TV or talking on the phone.
Once you practice yoga squats in your daily routine, you will be able to find what works for you and improve your posture. Start slowly and make the yoga squat truly your own.