01/21/2026
🧘🏼♀️💕🫶🏻
🧘♀️ 🌹🧘♀️Yogic Squats Progression (Malasana Variations)
This visual guide shows 5 progressive yogic squat variations, from supported to more challenging, helping improve ankle mobility, hip flexibility, pelvic health, and deep squat comfort. Each stage prepares the body safely for the next.
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1️⃣ Heel Support Squat
Support: Rolled mat or towel under heels
Why: Ideal for tight ankles and calves
Benefits:
• Allows deeper squat without strain
• Improves ankle dorsiflexion
• Builds confidence in Malasana
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2️⃣ Block-Supported Squat
Support: Yoga block under hips
Why: Reduces load on knees and hips
Benefits:
• Improves hip opening
• Enhances balance and posture
• Great for beginners or recovery phases
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3️⃣ Feet Wide, Turned Out
Stance: Toes slightly outward
Why: Natural hip-friendly position
Benefits:
• Deep inner thigh (adductor) stretch
• Opens hips and groin
• Activates glutes and pelvic floor
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4️⃣ Feet Wide, Parallel
Stance: Feet wide, toes facing forward
Why: Requires more ankle & hip mobility
Benefits:
• Strengthens quads and calves
• Improves knee tracking
• Enhances lower-body stability
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5️⃣ Feet Close, Parallel
Stance: Feet close together
Why: Most challenging variation
Benefits:
• Builds ankle and knee strength
• Improves balance and core control
• Deepens full-body squat awareness
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✨ Practice Tip:
Move gradually, breathe deeply, and use props as needed. Comfort and alignment matter more than depth.
