advanced Malasana · the “Asian squat”
Resting squat
Heels down, hips low, chest tall — the resting position much of the world still drops into to wait, cook, and chat. The best single test and builder of ankle and hip range you own.
What it asks of you
- Roughly 35° of ankle dorsiflexion (the calf and soleus have to lengthen)
- Deep hip flexion with the knees tracking over the toes
How to sit it well
- 1 Start heels-elevated on a rolled mat, a wedge, or a couple of books — this unlocks the squat while the ankles open up
- 2 Feet a little wider than the hips, toes turned slightly out
- 3 Push the knees gently apart with the elbows and lift the chest
- 4 Hold for short, frequent bouts rather than one long marathon
Good for
- Ankle & hip mobility
- Waiting
- Gardening & low tasks
- Getting comfortable near the ground
Props that help
- Heel wedge or slant board
- Rolled mat under the heels
- A wall or door frame to hold