Yoga Squat: Benefits and How To Do It

by Ravi Ram

Squat is one of the most popular exercises for building a strong lower body. But did you know that there is a yoga version of the squat that offers many benefits? Yoga squat, also known as Malasana or garland pose, is a powerful yogi’s squat that can help you strengthen your lower body and improve your overall fitness.

According to Dr. Mickey Mehta, a global leading holistic health guru and corporate life coach, the low-squatting yoga asana, Utkatasana or chair pose, is a powerful posture that has a variety of advantages. It is a great way to build muscle in your legs and other lower body parts. While it may be intense and require hard work, it is an effective approach to keeping your body toned and physically fit.

Yoga squats and conventional squats both work the lower body, but there are some important distinctions between the two. The main goals of yoga squats are to increase flexibility, stability, and mindfulness. On the other hand, regular squats are a popular strength-training exercise for developing leg and glute strength. In yoga squats, having a straight back and taking slow, deliberate breaths are key, while the emphasis in regular squats is on good form to maximize muscular engagement.

To practice Utkatasana or chair pose, you can follow these steps:
1. Stand straight with your legs together and raise your hands up.
2. Inhale, bend your knees, and squat down.
3. Exhale and slowly rise back up.

While practicing Utkatasana, Dr. Mehta advises not to do more than four or five counts at a time.

Now let’s explore the benefits of yoga squat:

1. Increased hip mobility: Yoga squat is a great way to increase hip mobility and flexibility. Holding this position regularly can help your hip joints move more freely, which is especially beneficial for people with tight hips.

2. Improved muscle strength in the lower body: Yoga squat helps to strengthen the quadriceps, hamstrings, calf muscles, adductors, and glutes in the lower body. This can enhance your overall lower body strength, which is necessary for activities like walking, running, and maintaining a good posture.

3. Enhanced core strength: Holding the yoga squat pose can strengthen your core muscles and improve endurance. This can lead to improved posture, physical capabilities, and overall endurance.

4. Relief from back pain: Utkatasana works on the back and spine, which can help relieve back pain and improve blood circulation in the area.

5. Mental and spiritual health benefits: Practicing Utkatasana regularly can reduce stress, energize your mind, and bring a sense of motivation and positivity. It can also help to develop peace of mind and improve focus, leading to better work performance.

6. Improved balance and focus: Balancing in yoga squat requires concentration and mindfulness, which can enhance your balance and mental focus. This is particularly beneficial for staying in the moment and improving overall mental clarity.

7. Sculpted leg muscles: Utkatasana targets the muscles in the legs, helping to increase their strength and circulation. This can alleviate achiness and tiredness in the legs, making it easier to move throughout the day.

Incorporating yoga squat into your exercise routine can provide numerous benefits for your physical and mental well-being. So, whether you are a yoga enthusiast or someone looking to strengthen their lower body, give Utkatasana a try and reap the rewards it has to offer.

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