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Prayer Squat, Malasana

AdvancedStrengthTier T3

A yoga deep squat hold on a flat mat. You tuck the toes, walk the hands in to a squat, walk the feet apart, and press the palms together at the heart with the elbows against the knees.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • From table, tuck the toes and walk the hands in to a squat.
  • Press the hips toward the heels.
  1. She drops into a tucked-toe squat with the hips pressing toward the heels and her hands walked in.

    Step 1 of 5

    Tuck the toes and walk the hands in to a squat with the hips pressing toward the heels.

  2. She walks her feet apart flat on the mat until her torso clears the thighs, still sunk low.

    Step 2 of 5

    Walk the feet apart until the torso clears the thighs, feet flat.

  3. She holds the bottom squat with her palms together at the heart and her elbows pressing the knees apart, chest open and hips sunk.

    Step 3 of 5

    Press the palms together at the heart and the elbows against the knees, prying them apart.

  4. She holds the deep squat steady, elbows pressing the knees apart, palms at the heart and her gaze fixed on the floor.

    Step 4 of 5

    Sink the hips and hold the gaze at one floor point.

  5. She drops into a tucked-toe squat with the hips pressing toward the heels and her hands walked in.

    Step 5 of 5

    Tuck the toes and walk the hands in to a squat with the hips pressing toward the heels.

Safety Information

Walk the feet only as far apart as lets the torso clear the thighs, feet flat. Press the elbows against the knees and lengthen the crown. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.