Deep Squat (Garland, Yogi Squat) Yoga Pose – Tips and Techniques

Deep Squat (Garland, Yogi Squat)

The Deep Squat, also known as Garland or Yogi Squat, is a powerful yoga pose that targets the hip flexors, external hip rotators, quadriceps, and core muscles. By practicing this pose, you can improve the depth of your squat, enhance lower body power, and increase flexibility. Here’s a breakdown of the technique and some helpful tips for performing the Deep Squat:

Target Area: Hip Flexors, External Hip Rotators, Quads, Core

Practical Benefits:

  1. Increased Squat Depth: The Deep Squat is an excellent exercise for improving the depth of your regular squat. By practicing this pose, you can increase the flexibility of your hip flexors, allowing you to achieve a deeper squat position and enhance lower body power.
  2. Lower Body Power: This pose engages the muscles in your hips, thighs, and core, leading to increased lower body strength and power. It can enhance your ability to perform movements that require lower body strength, such as jumping, lunging, or explosive lifts.
  3. Improved Flexibility: The Deep Squat stretches and opens the hip flexors, external hip rotators, and quadriceps, promoting overall lower body flexibility. This can be beneficial for various physical activities and movements that require flexibility in the hips and lower body.


1. Start by separating your feet approximately two feet apart, with your toes facing as straight forward as possible.

2. Bend your knees slightly, then lower your buttocks toward the ground while keeping your knees behind your toes. Aim to maintain proper alignment and avoid excessive strain on the knees.

3. Keep your chest upright and maintain a tall posture throughout the pose. Ensure that your heels are firmly planted on the ground.

4. Allow your knees to press outward, gently stretching the inner thigh muscles and deepening the squat.

5. Flatten your back and broaden your chest, creating space in the upper body while maintaining stability.

6. Hold the Deep Squat for a duration of 30 to 60 seconds, focusing on maintaining proper form and engaging the targeted muscles.


  • Press your palms together, and use your elbows to gently press against your knees. This action helps engage the inner thigh muscles and supports a deeper squat.
  • Maintain a steady and deep breath throughout the pose, allowing it to facilitate relaxation and further opening of the hips.
  • Gradually work on increasing the depth of your squat over time, respecting your body’s limitations and avoiding any pain or discomfort.
  • If needed, you can place a rolled-up mat or blanket under your heels for additional support or to accommodate any tightness in your ankles.
  • Regular practice and consistency are key to improving your deep squat. Be patient with yourself and enjoy the journey of increased lower body power and flexibility.

As with any exercise, it’s important to listen to your body and modify the pose as needed. If you have any pre-existing injuries or conditions, consult with a qualified yoga instructor or healthcare professional before attempting the Deep Squat.

Incorporate the Deep Squat into your practice to enhance your squat depth, increase lower body power, and improve flexibility in the hips and thighs. Embrace the challenge and enjoy the benefits of this empowering yoga pose.

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