How to Get into Malasana (Deep Yoga Squat) with Grace

This post is #7 in the series highlighting my YouTube channel “library” of videos. Today I’ll be highlighting a playlist – a collection of three videos – collectively titled How to Get Into Malasana.

One video gives you the tools to analyze what is stopping you, one video gives you drills for improving your ankle mobility in the deep squat, and one offers you tips for handling hip pinchiness, or anterior hip impingement. 

  1. What’s Stopping You from Malasana (is it your ankles, knees, hips, back?)
  2. Ankle Mobility for Deep Squats / Malasana
  3. What to Do when Your Hips Pinch in a Deep Squat

Yogis can be pretty perplexed when it comes to Malasana, Garland pose. This may be due to discomfort in the ankles, knees or hips, but with a little practice, the pose can be available to nearly everyone. As a highly functional position, perhaps it should be!

I have already written about this playlist fairly extensively over at, so definitely check out that blog post:

Malasana: How to Overcome the Struggle in the Deep Yoga Squat

But these three videos deserve to be highlighted again, because this pose is so highly important as a gauge of joint health and functional strength:

Although these three videos are not a yoga asana practice, as many of the videos on my YouTube channel are, the knowledge within could help you to:

  • be more fluid within an asana practice that includes Malsasana,
  • Improve your functional joint range of motion, and
  • Incorporate more functional movement into your lifestyle

What’s Stopping You From Malasana / The Deep Yoga Squat (3 min)

Ankle Mobility Drills for Deep Squatting / Malasana

How to Handle Hip Pinching in Malasana / Deep Squat

As always, this video is for educational purposes, and is NOT a replacement for medical advice. If you have pain anywhere in your body, please see a physical therapist (physiotherapist), such as myself. I have a physical therapy center in Woodley Park neighborhood in Washington, DC directly across from the national zoo, and no prescription is needed. To go directly to the booking site, click 

For those who have seen a physical therapist before without much to show for it: try a different one and try for more than 3 sessions. Nothing will replace skillful, hands-on, individualized care for your long term health. I offer up this video series for education only. There is no intention that it will supplement or replace actual physical therapy / physiotherapy or other medical advice. 

Please let me know if you try the techniques and


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2 Blocks, a blanket, a folding chair or countertop / barre

If you are looking for a complimentary yoga practice, we recommend:

How to Get Your Heels to the Floor in Down Dog. This will really help to underscore the ankle mobility benefits.

I post these videos for free, and your “LIKEs” and subscribes means a ton to me. Please leave any feedback, questions or comments below the video, and if you might like to watch more, let me know by hitting “Subscribe” on my channel. You’ll be notified when new content is uploaded so you never miss a video!

**To learn more about yoga anatomy and what informs this kind of therapeutic teaching, please check out my 12 week, information-packed yoga anatomy mentorship by visiting **