Skip Nav
Popsugar Interviews
Hot or Cold: What's the Best Way to Shower After a Workout?
Emotional and Mental Health
9 Negative Thoughts That Are Sabotaging Your Wellness Goals
Beginner Fitness Tips
The 1 Move For a Flatter Belly and a Tighter Middle

Wide Squat Yoga Pose

Strike a Yoga Pose: Wide Squat

'Tis the season for tight hips. If it's snowy where you live, and you're doing all kinds of Winter sports like skiing and snowboarding, I'm sure your whole lower body is feeling tight. The onset of Winter often causes people to exercise less, and not moving around can cause tight muscles, too. If you sit all day at a desk, that's not helping your hips either. I bet your body is just craving to do a Wide Squat.

Sanskrit Name: Malasana
English Translation: Garland Pose
Also Called: Wide Squat or Frog
  • Stand with your feet slightly wider than your hips.
  • Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support. If you or your studio has one, you can also use a wedge block.
  • Bring your palms together at your heart center and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
  • Work on shifting weight into your heels and lengthening the crown of your head up towards the ceiling.
  • Hold the pose for five deep breaths, or as long as you'd like. It's an intense stretch so once you've had enough, slowly straighten your legs and come into a Standing Forward Bend to release your hips.
Around The Web
Join The Conversation
Baby-Girl Baby-Girl 9 years
I remember when I was a kid and sit in this squatting position while drawing on the side walk for like hours! Now, you can forget that!
raieven raieven 9 years
yes I adore stretching.
raieven raieven 9 years
yes I adore stretching.
sparklestar sparklestar 9 years
I just tried this. Bad knees + yoga = don't mix.
fashionhore fashionhore 9 years
Wide frog, as I have come to know it, is my best friend after work and after I snowboard on a Saturday. Bless you yoga.
fashionhore fashionhore 9 years
Wide frog, as I have come to know it, is my best friend after work and after I snowboard on a Saturday. Bless you yoga.
Yoga Poses That Tone Your Butt
Yoga Is Officially Sweeping the Workplace
Different Ways to Do a Handstand
What Not to Wear to Yoga Class
Basic Stretches For Tight Hips
Yoga For Happiness
How to Do the Splits

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds