Prayer Squat Yoga Pose

Muscles worked

Setup

1. Stand with your feet slightly wider than hip-width apart, toes pointed outward at a 45-degree angle.
2. Bring your palms together at the center of your chest in a prayer position.
3. Engage your core and stand tall with your shoulders pulled back and down.

How to do it

1. Exhale as you slowly lower your hips into a deep squat, keeping your weight distributed through your heels.
2. Lower your pelvis toward the floor until your hips are lower than your knees, maintaining a flat back.
3. Place your elbows against the inside of your knees, using them to gently nudge your thighs outward.
4. Inhale deeply into your belly, holding the pose while keeping your spine long and chest lifted.

Form checklist

• Keep your heels firmly planted on the ground; use a wedge or rolled mat if they lift.
• Avoid rounding your lower back; think about lifting your chest toward your thumbs.
• Keep your neck neutral and gaze forward to maintain spinal alignment.
• Ensure your knees are tracking in the same direction as your toes.

Pro tips

• Actively press your palms together to create counter-resistance, which helps open the hips more effectively.
• Focus on 'rooting' your tailbone toward the floor while simultaneously reaching the crown of your head toward the ceiling.

Make it harder

• Incorporate a thoracic twist by reaching one arm to the floor and the other toward the sky.
• Transition into a 'Crow Pose' (Bakasana) by placing hands on the floor and shifting weight forward onto the triceps.

Frequently asked

What muscles does the prayer squat yoga pose work?

The prayer squat yoga pose primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the prayer squat yoga pose?

The prayer squat yoga pose requires no equipment — just your body weight.

Is the prayer squat yoga pose good for beginners?

Yes. The prayer squat yoga pose is a beginner-friendly movement and a strong foundation to build on.

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