Prayer Squat Yoga Pose
Description
The prayer squat (Malasana or Garland Pose) is a deep yoga squat where you sit at the bottom of a wide-stance squat with your hands together at your heart center, often pressing your elbows into your inner knees. It is one of the most effective hip-opening positions and a foundational yoga pose.
Muscle Group
Equipment Required
Prayer Squat Yoga Pose Instructions
- Stand with feet slightly wider than hip-width, toes turned out 30 to 45 degrees.
- Squat down deep, lowering your hips toward your heels.
- Bring your hands together in prayer position at your heart center.
- Press your elbows against the inside of your knees, pushing them outward.
- Sit up tall with chest lifted and back as straight as possible.
- Keep your heels pressed into the floor. If they lift, place a folded blanket or yoga block under them.
- Hold for 30 seconds to 2 minutes. Breathe deeply.
- To exit, place your hands on the floor and slowly stand up.
Prayer Squat Yoga Pose Form & Visual
Prayer Squat Yoga Pose Benefits
- Deep hip opener — one of the most effective hip stretches
- Improves squat depth and mobility
- Stretches the inner thighs and groin
- Strengthens the legs and feet
- Foundational yoga pose
- Calming when held for longer durations
Prayer Squat Yoga Pose Muscles Worked
- Adductors
- Hip external rotators
- Gluteus maximus
- Quadriceps
- Calves and ankle stabilizers
- Erector spinae (postural)
Prayer Squat Yoga Pose Variations & Alternatives
- Frog Squat
- Squat Mobility Complex
- Malasana with Heels on Block
- Seated Groin Stretch
- Bound Malasana (advanced)
