Hip mobility to flexibility: 7 benefits of yoga squat

Squat is one of the popular exercises to have a strong lower body. You can also try yoga squat that has many benefits.
Yoga Squat Benefits
Doing yoga squats every day can be good for your health. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 20 Sep 2023, 08:59 am IST
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One of the best ways to strengthen your lower body is to do squats. You just have to stand, then lower your hips and go back to the standing position. If it gets monotonous, you can try squat variations too. You can also explore the yoga world. Malasana or garland pose is known as a yogi’s squat in which you completely bend the knees until the pelvis is resting at the back of your heels. But the yoga asana that is closer to your regular squats is the chair pose or Utkatasana. Read on to find out the benefits of yoga squat.

Dr Mickey Mehta, a global leading holistic health guru and corporate life coach, says the low-squatting yoga asana, utkatasana, is a powerful posture. When it comes to building up the muscles in your legs and other lower body parts, it has a variety of advantages. Even though it could hurt, it’s a good approach to keep your body parts toned and physically fit. This signifies that this yoga asana is powerful, intense and requires hard work.

Squats for lower body strength
Squats can help you strengthen your lower body. Image courtesy: Adobe Stock

Yoga squats and conventional squats both work the lower body. But there are some important distinctions:

• 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. The emphasis in regular squats is on good form to maximise muscular engagement.

How to do Utkatasana or chair pose?

This pose is like mimicking the position of sitting in a chair without actually sitting.

• Stand straight with your legs together and raise your hands up.
• Inhale, bend your knees and squat down.
• Exhale then slowly go up.

Dr Mehta says don’t do more than four or five counts at a time.

What are the benefits of yoga squat?

Whether you are naturally flexible or not, do yoga squat as it has many benefits.

1. Yoga squat increases hip mobility

It is a great way to increase hip mobility and flexibility. Regularly holding this position will help your hip joints to move more freely. This is especially advantageous for people who have tight hips from a sedentary lifestyle or spend a lot of time sitting at a desk.

2. Yoga squat builds muscle strength in lower body

Yoga squat helps to build stronger quadriceps, hamstrings and calf muscles in the lower body. The adductors and glutes are also engaged, so this can enhance your general lower body strength. It is necessary for walking, running as well as maintaining a good posture.


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3. Yoga squat improves core strength

The more time you can hold this pose, the stronger your core will become, and there will be improved endurance. This can help to improve your posture and enhance your overall physical capabilities and endurance.

Yoga squat has many benefits. Image courtesy: Shutterstock

4. Yoga squat can help to relieve back pain

Having back pain is quite common, especially in times of remote working. Practising Utkatasana can help to relieve back pain, as it works on your back and spine, and improves blood circulation.

5. Yoga squat for mental and spiritual health

Yoga asanas have a great impact on your physical and mental health, and the same can be said about Utkatasana. Practising it regularly can help to reduce stress and energise your mind by bringing in the sense of motivation and positivity. It can help to develop peace of mind, which will make your focus on work better.

6. Yoga squat for balance and focus

Balancing in yoga squat requires concentration and mindfulness, so regular practice can enhance your balance and mental focus. This is particularly important in yoga, as it can help to stay in the moment and improve your overall mental clarity.

7. Yoga squat sculpts leg muscles

Legs that are achy and tired might be a major hindrance when you have to get up and go to work. Utkatasana may be the ideal solution in this situation. Sitting in the chair position works on the muscles in the legs to increase their strength and circulation.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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