How deep squats benefit body and mind, plus how to do them and tips for beginners
From increasing flexibility to strengthening the pelvic floor, deep squats – known as malasana in yoga – have many benefits, experts explain
In yoga, a deep squat – known as the malasana, or garland, pose – is often used for meditation, relaxation and preparation for more advanced poses (asanas).
Mala in Sanskrit means “a garland of beads”. The pose is so named because – in one form of it – you wrap your arms forward and around your shins to the lower back, like a necklace.
There are many benefits to this simple pose. It can improve overall well-being and mental focus. It strengthens the legs – from the glutes and thighs to the calves and ankles – and opens up the chest and shoulders.
For thousands of years, Asians have squatted to rest or eat meals, and even to use the toilet. It is an everyday posture, even for reading a newspaper.
Most children squat easily with their heels on the ground, playing happily like this for hours. But adults tend to lose this squatting ability after years of sitting on chairs.
