Gaze ahead, chin levelElbows press the kneesHeels down if you canBlock supports the hipsSupported Squat
Mālāsana (supported)
Read what the gnome says
Supported Squat! Squat with a block or folded blanket under the hips, feet wide, toes out. Palms together at the heart, elbows pressing the knees. Spine tall. Breathe. Comfy, supported squatting gnome.
Works on Glutes · Inner thighs · Ankles
How to do it
- Place a block under the hips and step the feet wide, toes turned out.
- Lower into a squat and rest the weight on the block.
- Bring the palms together at the heart, lengthen the spine and breathe.
Common mistakes
- Don’t let the knees collapse inward.
- Don’t round the back.
- Don’t force the heels down.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
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