Want to Age Well? Do the Yoga Squat for Better Lower-Body Mobility

As we get older, staying flexible and strong becomes super important. A regular yoga practice can help, and there's one simple move that may also help improve digestion and anxiety — the yogi/yoga squat, also called Malasana or garland pose.

"Yogi squat pose or Malasana is an excellent balancing and grounding pose," says registered yoga instructor, stretch therapist and author Claire Grieve, founder of EVE. "It enhances both strength and flexibility, along with providing a release of tension in the muscles and stuck energy and stress in your lower body."

It focuses on mobility in your hips and knees, but doing the yogi squat also helps with mobility in the rest of your body. That means you'll be able to do everyday activities, such as sitting, standing and bending, more easily.

In fact, a July 2014 study in the ‌European Journal of Preventive Cardiology‌ found that older adults who had difficulty getting up off of the floor (called the sitting-rising test) did not live as long as those who could get up off of the floor without difficulty.

The bottom line: Mobility is important — and the yogi squat is one simple move that can help maintain your mobility ‌and‌ strength. Need more convincing? Here are seven reasons to do the yoga squat every day.

There's been a lot of research on all the benefits of yoga, though, as with other individual yoga poses, there's not much specifically on the yogi squat.

However, unlike most exercises that just work one part of your body, the yoga squat works several areas at the same time. You can do it on its own or as part of a longer yoga routine.

When done correctly, the yogi squat improves flexibility in your entire body, which is important as we get older.

"This pose stretches the arches of your feet, ankles, groin, hamstrings and lower back," says Grieve. It also improves mobility in your spine, including your thoracic (mid-back) and lumbar (lower back) spine. It also helps open up your chest and shoulders and promotes full range of motion of your knees and hips.

Getting into this low squatting pose and holding strengthens your entire lower body, including your glutes, quadriceps and hamstrings. It also strengthens your core muscles and your pelvic floor, as well as working the muscles in your feet and ankles.

Maintaining balance is important as we get older, as it helps to prevent falls. Holding this pose helps improve all the neuromuscular (brain-muscle connection) pathways that help improve and maintain balance.

Feeling constipated? The yoga squat may help. The Federation of Obstetric and Gynecological Societies of India (FOGSI) reports that the yogi squat helps improve the function of the colon to help relieve constipation.

Additionally, a July 2021 study in the ‌Journal of Bodywork and Movement Therapies‌ found that daily yoga in an older population helped relieve constipation.

Researchers from a March 2019 study in the ‌Journal of Clinical Gastroenterology‌ believe those with chronic constipation may have a tight pelvic floor, which squatting helps relax (see point 5 below).

The yogi squat helps stretch the groin and pelvic floor muscles — and the FOGSI says that this pose also increases circulation and blood flow to the pelvis, which may improve sexual functioning, bladder control and digestive health.

An August 2018 study in ‌Integrative Medicine: A Clinician's Journal‌ found a connection between a healthy gut and stress, as 95 percent of serotonin (a hormone that affects mood and emotion) is found in your gut.

As this pose helps promote normal function of your digestive system, it may also help promote a feeling of calmness. Take time to breathe deeply and center yourself while in this pose.

The yoga squat may be helpful in reducing anxiety and depression during pregnancy, according to a small December 2015 study in ‌Obstetrics and Gynecology‌. And as with any squat variation, the yoga squat can help make delivery go more smoothly (barring any complications).

However, if you're pregnant, it's always a good idea to check with your doctor to get their approval, as ligaments and joints tend to get looser during pregnancy, according to the Cleveland Clinic.

"Malasana is a great beginner's pose," Grieve says. "It can still take some time to get used to, but once you find your alignment and breath, it will be easier."

Grieve says to start by holding the pose for 30 seconds. If you're new to yoga, then work your way up to a minute. "Listen to your body and do what feels good to you. You can also hold the pose for 5 minutes in yin yoga practices," she says.

If you're unable to do the yogi squat, due to stiffness or pain in your knees, hips or back, there are modifications to help you work up to it.

"Consistent daily practice will have you mastering malasana in no time," Grieve says. "If you have any injuries or if this pose is difficult for you, you can use a chair, block, pillow or rolled-up blanket to elevate you and support your practice, posture and alignment."

This modification works well if you're unable to get down into the full squat due to limited range of motion. The pillow modification is great if you have stiffness in the knees, hips or spine, while a rolled-up towel works best if you have limited ankle mobility and your heels don't reach the ground.

This modification works well for those who have difficulty balancing, have limited range of motion or don't have the strength for the regular yogi squat.

For those who want an added challenge or to work on improving shoulder mobility, you can add eagle arms to your yogi squat.