What's Stopping You from Malasana / The Deep Yoga Squat

[@Martinbedolla1970]

Now that’s perfection !

[@sandra31302]

Thank you! You answered my exact question! ❤🌺☀️

[@Ariele.Foster]

So glad!

[@cmbooks2000]

The knee pain, popping and cracking its pretty clear where my problem is. This is great information. Thank you

[@Ariele.Foster]

you are welcome. Good luck with everything! And don't be put off too much by the popping and cracking alone. Sometimes building muscle around the area takes care of that. Obviously don't push through pain though.

[@istrala]

My mind is blown! I always thought my knees were the issue because of some osteoarthritis that flares in them, but this test shows the ankles are the culprits. I never suspected!

[@chaosdweller]

I know right? she's is sexy.

[@munkel]

As a 255lbs deep squating powerlifter, I can tell you that this woman is right!

[@SenpaisFan]

perfect. I knew my feeling was right😂.

[@gabrielaalexis9513]

This was very informative. My problems are in all 3 areas! Got a lot of work to do.

[@Ariele.Foster]

Glad it could be helpful!

[@zanewalsh1812]

We all got work to do 😂🧘🏼‍♂️

[@chaosdweller]

I've spent hrs upon hrs of stretching been there done that, ...I can only improve a lil ....with hrs of yoga and stretching lol!

[@julianwebb9222]

great video! when lying on the back, I can't even get my knees lower than 80° without my lower back lifting off the ground. Time to fix it!

[@Ariele.Foster]

try this ! kzbin.info/www/bejne/mIXYm3p5q8qpg5Ysi=j5JC2brOzPNONTRm

[@julianwebb9222]

@@Ariele.Foster Thank you! Sorry for not clarifying but my issue is that I can't decrease the angle more than 80° when bringing my knees towards my armpits without experiencing hip pinching. Even if I put a towel there, when I go into a deep squat, my center of gravity shifts back and I fall. Is there any solution or is this an anatomical limitation?

[@Ariele.Foster]

@julianwebb9222 ah. I’m teaching a hip therapeutics series that starts on February 19th that will go over a lot of this. Here is the link my.yogaanatomyacademy.com/courses/hip-small-group-series. If you can’t join the series, definitely see a physical therapist . I also offer telehealth: wellilo.janeapp.com/#/staff_member/1/treatment/33

[@fortylove68]

You are a beautiful soul and I thank you.

[@slindilengcobo3235]

Thank you so much for this. I recently started yoga and it has been frustrating that my hips hang in the air with skadasana and malasana. This helps and I suspect the problem is ankle mobility. I’ll check. Looking forward to the next video.

[@Ariele.Foster]

Glad it was useful. Definitely also check out the blog post that accompanies this video series: yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/

[@portiasnyder1812]

Just found your channel ! Subbed

[@Ariele.Foster]

thanks!

[@tanishasutton418]

I really appreciate the perspective and insight you provide to your audience. I am currently working on my 200 hour yoga teacher training. Although we spend a lot of time learning the anatomy of the body, there isn't a lot of attention focused on identifying how the anatomy brings about specific challenges to specific asanas. I mean, we discuss simple modifications for the poses. I suppose that deep diving into each pose is very difficult to do from a time management perspective. You provide a very in-depth summary and it's proving to be priceless supplement to my learning experience. Thanks for this offering!

[@Ariele.Foster]

Yay! I'm so glad this was useful for you Tanisha. Keep a look out for classes and courses that I teach also over at yogaanatomyacademy.com :) There's a whole online anatomy mentorship!

[@tanishasutton4790]

@@Ariele.Foster This is amazing! Thank you

[@AFrolicsomeMind]

I’m certain this is no secret: you’ve got great energy. And your voice, it’s rhythmic and calming. I’m sure this is an organic occurrence of your line of work though, or perhaps why you were drawn into this realm. I just started reading about the Root Chakra and the yoga poses associated with it. I think I’m almost there with this pose. Will watch your follow up video on ankle things. Thanks so much.

[@Ariele.Foster]

Thank you! 😊

[@EmorettaRobinson]

I don't know how I got here. But doing a deep squat is my goal. This is the 2nd video of yours that I've watched tonight (or early morning depending on how you look at it). So I'm just gonna go ahead and subscribe to your channel. I like on the previous video how you used a blanket just under the knees. I was literally like 😲. I'd like to learn more of this or anything to help me improve my mobility and general wellbeing. ❤

[@Ariele.Foster]

that emoji! Make sure to follow the entire playlist kzbin.info/www/bejne/fX3JkKKMhL6Vibc - Keep me posted on your progress, and you are in the right place!

[@tom7471]

I think I have all three problems as I can not pass any of these tests! But a great video to know where to work.

[@Ariele.Foster]

Glad it was helpful!

[@gravestonemyth]

Nothing! After a few years of yoga practice, that is. I’m 60, formerly obese, living with aches and pains including FAI in one hip. But I’m now fully flexible and mostly pain-free. Yoga is the fountain of youth. Keep at it!

[@Ariele.Foster]

Congrats on so much improvement! I definitely suggest yoga, as well as walking, standing over sitting, and strength training :)

[@oolala53]

I was actually a beginner yoga teacher in my twenties but I could never squat easily. Now I am aiming to be able to.

[@gravestonemyth]

@@oolala53 You can do it! I have a fused L5-S1, which costs me roughly 3 degrees of bend. Yet I effortlessly squat (butt nearly on the floor) every day. Our lifestyle is the only barrier. If you work on sitting less and squatting more, you’ll eventually break through.

[@oolala53]

@@gravestonemyth I agree, just pointing out that yoga on its own may not be enough. Got to target the obstacles. I'm on it!

[@marijatoedtling4397]

Amazing, finally I know why I can't do a proper squat! Thanks so much :)

[@Ariele.Foster]

yay!

[@zanewalsh1812]

Same! For me it was hips. Do you care to share?

[@zanewalsh1812]

@@Ariele.FosterWith respect, do you know of any research on whether the hips, knees or ankles are more or less problematic for people?

[@TattoosAndGin]

Thanks! I didn’t know I needed this vid, and there you are

[@Ariele.Foster]

Glad it was useful.

[@fanfoire]

Great video with easily applicable advice, thank you !

[@Ariele.Foster]

Glad it is useful for you!

[@courrierdebois]

Good video. 'Liked, subscribed and rang the bell.'

[@Ariele.Foster]

Thank yoU!

[@avi2125]

I have knee OA. Orthopedics have advised me against any kind of knee folding and certainly *no* squats. I want to listen to them but i realize how difficult it is becoming getting up from a chair. So i do some squats and the chair pose to the extent I can. Ankles - that is a good reminder!

[@Ariele.Foster]

I do not mean to be contrary here, but anyone telling any patient "No squats" for life in 2024 or beyond is not up to date on the science. OA does not go away, true. It can hurt, true. But outside of joint replacements (when appropriate) the next best thing is to stay active, stay healthy, move well. EVERYONE who gets into and out of a chair is doing a squat. So not practicing that intentionally WILL inevitably make it harder to get in and out of a chair (sorry for the all caps, genuinely not shouting at you, more like shaking my fist at the sky of orthos who stopped keeping up with the literature while I was in elementary school :))

[@avi2125]

@@Ariele.Foster Bravo!!! That is what 2 yoga teachers told me . Esp an Iyengar Yoga teacher who said, "No, Not...- what? There is no NO is IY...etc" - I am SO glad Ariele, so glad to hear your advice! I'll keep practicing some squats!

[@Ariele.Foster]

@@avi2125 of course i am not your medical provider and do not see your xrays, so this is simply generalized concepts :)

[@mohammedalways358]

Thanks for sharing Sharing is caring

[@Ariele.Foster]

My pleasure.

[@toriwolf5978]

Hii just found your channel I have been practicing this lol keep falling over but now put a towel under my back feet until I master this lol new sub here ❤️❤️❤️

[@Ariele.Foster]

sounds like a plan. Eventually (depending on your skeletal structure) you'll be able to unfold or unroll the towel more.

[@toriwolf5978]

Thank you so much for the quick reply you are awsome !

[@kyleg4d]

great video!

[@19fredlynn]

This is great, thank you!!

[@Ariele.Foster]

You are welcome! Please share with friends ;)

[@chaosdweller]

@@Ariele.Foster yeah I'm definitely gonna try and work on improving as much as possible at this.

[@chaosdweller]

@@Ariele.Foster thx

[@cranebeg]

I could get deep with the heels raised as shown from the beginning and it sure does make squatting easier if you have it. But if you look her knees aren't way over her toes, even though she has ample range. I couldn't squat until I focused on hips and back in tandem. Notice the knees straighten up as the torso moves forward in the bottom. They took years of work and effort in my case.

[@Ariele.Foster]

Just FYI it is definitely ok if the knees pass the toes :) They do it every time we ascend / descend stairs. Everyone's squat will look a little different.

[@cranebeg]

@@Ariele.Foster Yes, I realise that and that it's perfectly natural, wish I had a bit more dorsiflexion tbh. I'm just a stiff all over type of person (starting point was at least). I don't have as supple back as you but it's improving over time. When you are relaxed in the bottom your knees & back are parallel and almost vertical. Working on the hamstrings help a lot when back is chronically tight too.

[@Ariele.Foster]

@@cranebeg TBH when I look back at how upright I was in this squat, I think that it is too upright. I was conditioned by all the messaging in yoga and dance that I should nearly be in a backbend all the time, to have impeccable "posture". I was in pain honestly when I was trying to be so "open" across the chest 24/7. Now I know better. The lower back is naturally rounded in a low squat, and that rounded position is actually healthier for your hips, pelvic floor, breathing and more. So... sounds like you are on a good, healthy and aware path, but do give yourself a large latitude of freedom to simply do what your body naturally does :)

[@jesuszrrr]

You are so beautiful & thanks for the instructions for having more mobility doing squat!!

[@Ariele.Foster]

Of course! Enjoy your new mobility.

[@bethriggs9197]

Very informative. My problem is all three. 😞

[@Ariele.Foster]

you've got this ;)

[@aniyajasmin8079]

Has anyone noticed the issue that the subtitle is on top of the images and I can't c a thing correctly.

[@Ariele.Foster]

You have closed captions turned on. Here's how to turn them off: Tap the CC symbol at the bottom of the video - usually on the right hand side.

[@stephenobrien5909]

I am fairly supple but have very limited use of my knees. I have athritis but still hike and train. My heel is far from my calf. It is a little painful. Could I do this pose?

[@Ariele.Foster]

Everyone can do SOME variation of this position. You are welcome to hire me for a telehealth / video analysis or just try it! I posted a new video less than a week ago with soft tissue mobility / self myofascial release techniques that might help: kzbin.info/www/bejne/qXLEmoauf898mMU my booking link: happyandwell.janeapp.com

[@keviniwashita2700]

Dammit! This just made me realize I have challenges with all three joints. 😄

[@Ariele.Foster]

haha... Check out my latest video to see if some soft tissue work changes it for you: kzbin.info/www/bejne/qXLEmoauf898mMU

[@rickyteee]

All three for me. Ankles sprained dozens times, knee tore meniscus, one hips replaced other arthritic

[@Ariele.Foster]

sorry to hear that. Hope this video works for you.

[@coleenparsons4905]

I can do the squat but with wider legs and toes angling out. Clearly and ankle problem. Thanks for this -

[@Ariele.Foster]

Great! Everyone's body is a little different and toes angling outward is perfectly natural, especially with the legs wider. That might just be your skeletal build, so go with it and enjoy! You've got this.

[@ytano5782]

You can super mobile on every joint, but your body composition and unbalanced center point of gravity don‘t allow you to squat ass to gras without a counterweight.

[@Ariele.Foster]

Proportions do matter (therefore everyone's deep squat will look different), but every healthy toddler can do this movement. It's typically a matter of loss of coordination or poor habits or strength that come with aging bodies who LOSE this ability (but can regain it) rather than a fundamental inability to get into it in the first place. It's never just about mobile joints.

[@paulantz7222]

3:2 I’ve always been able to do the squat but for some reason I can’t put my feet flat on the floor completely. I always have to have my feet up halfway.

[@Ariele.Foster]

might be your bone shape

[@johncamera5747]

I feel it in my ankles and chins.

[@Ariele.Foster]

keep working it, and the blanket under the heels is perfectly acceptable.

[@kittkat42]

My issue is all three but I’m told if I work on it every day, I’ll eventually get it.

[@Ariele.Foster]

best of luck!

[@sparra3819]

Nicely explained! I am practising daily but do find it uncomfortable to stay down for more than a minute. Lucky me I can get down, my seized up knee has been releasing with my yoga practise, so yayyyy!

[@Ariele.Foster]

Glad this is helping! If you ever need a physio / movement assessment, you can book at happyandwell.janeapp.com :)

[@gjermundification]

1:45 Like a muscle?

[@hannahg39]

Thank you, I just started yoga 3 months ago and know I know it because of my ankles!

[@Ariele.Foster]

Fantastic revelation :)

[@aaronag7876]

What's Stopping You from Malasana, easy, Im not flexible at all. Exactly right, my ankles, knees and hips just won't allow me to get into that position.

[@Ariele.Foster]

Try my latest video addition to this playlist -- myofascial release for malasana. It's worth working on.

[@flexiknot6327]

I have all 3 issues!

[@Ariele.Foster]

keep me posted

[@cookiedough3199]

it's everything for me: the hips, ankles and knees. I have a lot of work to do

[@Ariele.Foster]

keep me posted and check out my latest upload for ideas kzbin.info/www/bejne/qXLEmoauf898mMU

[@andreaxavier8918]

My ankles r the ones who are stiff.

[@CHAMPIONSACADEMYKaithal]

Hi miss plz tell me my sister don't sit down over heels on the floor she is down back slip plz tell me thi problm how to solution

[@Ariele.Foster]

I'm not sure what you are asking.

[@sS-mn7xm]

Do Yoga namaskar to reduce lower back pain

[@aisyalam]

how do you fix the ankle mobility

[@Ariele.Foster]

Hi there, make sure you watch all three videos -- this blog post links to them: yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/ and if you still need more guidance, you can always book a telehealth appointment with me here: happyandwell.janeapp.com to determine what exactly is the problem in your ankles. Best wishes! Let me know how it goes!

[@KP-dd2ci]

How would I improve the knee mobility part? You've addressed the other 2 joints, but really could use some tips for my super tight knees! Thx!

[@Ariele.Foster]

Maybe one day I'll make a video about the knees. However, in the meanwhile I would suggest my fascia release course: yogaanatomyacademy.com/product/way-of-the-happy-fascia-online-course/ or seeing a physical therapist. I see patients on telehealth and booking happens at happyandwell.janeapp.com

[@KP-dd2ci]

@@Ariele.Foster Great...thanks for the tips!

[@Ariele.Foster]

My latest video shows how to practice self myofascial release to your quads, which might help to reduce tighness around your knees: kzbin.info/www/bejne/qXLEmoauf898mMU

[@rajeswaria8226]

The subtitle is hiding the demo.

[@Ariele.Foster]

Turn it off by hitting CC

[@fooling6373]

ok it got better it was just the beginning.

[@misscrockelpaf1828]

Hello, could you do a video about hip impingement please ? When I lie on my back and try to hug my knees, they won't come anywhere near my chest at all, they can't go a lot past 90° it's like something is blocking their way inside my hip joint. It actually hurts when my knees are too close to one another, could you help ?

[@Ariele.Foster]

hi there, i address hip impingement a little in this playlist (this video is part of a 3 part playlist), and I actually have an entire course coming out on yoga for hip impingement - sign up to the newsletter at yogaanatomyacademy.com to find out more!

[@misscrockelpaf1828]

@@Ariele.Foster Thank you very much, I will subscribe to the newsletter :)

[@Ariele.Foster]

@@misscrockelpaf1828 both of my hips courses are out now! Check out my.yogaanatomyacademy.com to see the links... one is with Yoga Journal

[@misscrockelpaf1828]

@@Ariele.Foster Thank you !

[@kurtsmith2699]

What about keeping my feet pointed forward or inside my knees? My feet always want to point outside the track of my knees. How do I work this mobility?

[@Ariele.Foster]

That could just be the build of your knees or lower limbs! Not necessarily something to worry about. If you want a one on one movement session: happyandwell.janeapp.com

[@lionofjudah4114]

Hi. Is squatting good for digestive system also. I seem to have a problem with bloating and I think I am in pre menopause also which is annoying also. I want my young agile body back. Hello. I can squat down easy . I am used to doing that.

[@Ariele.Foster]

Maybe? Probably can't hurt, but squatting is incredibly indirect way to address digestive system and hormonal changes. Check in with a gastro and gynecologist / endocrinologist for targeted assistance :)

[@theunwantedcritic]

Happy Baby!!!!

[@kiwi007]

I can do the movement as I do yoga but I find that when crouching that my feet turn inwards. I'm 57 and have Fibromyalgia and chronic neck and back issues.

[@Ariele.Foster]

Being able to do the movement is fantastic. Even if your toes turn in a little.

[@ruidixin3460]

Just install an Indian / Asian Toilet Commode (WC) in your house, and you will learn to Squat and get in shape automatically!!

[@Ariele.Foster]

Yes! Facts! For folks who live in an apartment or condo and can't do that, look into squatty potties and variations. This is the one I have amzn.to/3vRzAEm - folds up for easy storage.

[@MyDash]

Malasana in Sanskrit roguhly translates to defecation position . So you are right.

[@Saracunatana]

Thanks so much for this video. I did the "lunge test" and it results that I have not enough mobility in my ankles. But after I saw your video I realized that my thigh and my calf don't meet completely. What can I do? thank U

[@Ariele.Foster]

without evaluating you, I can't say for sure, but make sure you've seen the accompanying blog pose, and two other videos that go with this one: yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/ and if you still need help, book a movement analysis or physical therapy session with me at happyandwell.janeapp.com

[@Saracunatana]

@@Ariele.Foster I didn't know you had a blog. It's so cool. I'm following your advices to unlock Malasana. I would like to book a movement analysis later. Thanks, great channnel.

[@zanewalsh1812]

@@Saracunatana it is amazing, right! I just found it 3:55 ago. Please keep up the beautiful karmic work 🙏🏼 Dr. A

[@pc24681]

Hey how can a person squat if you have knee issues?

[@Ariele.Foster]

you can work with a physical therapist, or you can simply squat to the level that is reasonable to you today. Challenge yourself at that level, create a plan. Track whether you feel stronger or if your discomfort worsens. If it gets worse, back off and try at a lower level. If it gets better, start challenging yourself in a deeper squat. If you want to work with me in person or via video: happyandwell.janeapp.com

[@Butterflyneverlands]

Great video but it’s hard to hear you. Maybe get the microphone closer.

[@AMERICAFIRST54]

Can the lack of ankle flexibility be cured

[@Ariele.Foster]

depends on what is causing it. but please read the blog post linked in the description. and watch all three videos embedded in it!

[@tainahollo8567]

I am easily able to get to the deep squat and keep it without pain, but every time, some hours later when I try to fall asleep, my knees hurt unbearably. Why?

[@Ariele.Foster]

I suggest seeing a physical therapist to get to the root of this. :)

[@nicholash3849]

looks like it's a hip, knee and ankle issue

[@Ariele.Foster]

The triple gold!

[@rajindernijjer]

When I do this I get pain in my si joints what does that mean?

[@Ariele.Foster]

You'll want to get evaluated by a physical therapist / physiotherapist to figure it out.

[@archanakumar740]

Hi, I am easily able to do this yoga position (Thanks to we Indian using Indian toilets :D ) but I am unable to get up without holding any object these days. I sometimes take help of my bed or floor.. Is this normal or someone should have flexibility to go into this position and stand up straight.

[@Ariele.Foster]

You have the flexibility to get into the position (gravity helps on the way down) but you don’t have the strength to get up. Work on squats and strengthening to progressively lower surfaces and that should get you where you want to go

[@archanakumar740]

@@Ariele.Foster Thanks for the guidance.. 😊❤

[@ezioauditore5616]

how many weeks, months, or year to do a full depth squat with a straight back?

[@Ariele.Foster]

Hi Ezio, it all depends on so many factors; your skeletal morphology and connective tissue matrix, and neurodynamics included. Also, straight back is not mandatory, nor even necessarily healthy (at least for the lower part of your spine and hips). But give these videos a try!

[@keithlittle293]

Happy beebee malasana and Malsana is there slight difference

[@Ariele.Foster]

one is upright, one is on your back :)

[@keithlittle293]

@@Ariele.Foster thankyou 🙏

[@keithlittle293]

@@Ariele.Foster makes sense

[@dmatmor]

Informative, How long do you recommend performing this routine for ? Thank you !

[@Ariele.Foster]

That would greatly depend on a number of individual factors. To figure that out in a one on one video session with me, you can go to: wellilo.janeapp.com/

[@katemckay6105]

Could you show how a 73 year old achy lady could start this please? I tried and never got further than a few inches. lol.

[@Ariele.Foster]

Yes! Lots of 73 year olds can get into this position. Working toward it is still worth it (so long as your pain does not get worse) even if you never fully get into it.

[@muglymae7408]

What’s it mean if you try to squat and you fall backwards on your butt? I can only do the one by balancing on the toe pads of my feet or the whole thing when resting against a wall or couch

[@Ariele.Foster]

it means that for some reason you are not moving forward enough. Could be that the ankle requires more dorsiflection, hips need more flexion or spine needs more flexion. Try with your knees wider and/or with a folded towel or blanket under your heels only.

[@muglymae7408]

Physical Therapy & Yoga Therapy with Dr. Ariele Foster ok thanks!

[@rachelina97]

What if my legs begin to fall asleep? My mobility seems to be fine though after a couple mins of this my legs need to stretch out

[@Ariele.Foster]

Changing positions every little bit is normal. We even change positions frequently while sleeping. This particular position does compress arteries at the back of the knee and potentially around the hip, so that could be one explanation. However, if you have enough muscle bulk, the position alone wouldn't be enough to reduce circulation. Be sure to get it checked out by a physical therapist / physio if it's a problem generally in your life!

[@jooo-cfroot8281]

What’s hindering me is my ability to get back up

[@Ariele.Foster]

;) don't be shy to hold on to something! i believe in you.

[@bluuuuuuuuuuue]

Surprisingly I can do the Malasana squat despite being very overweight (bmi of 43.9), but I can’t maintain it for long because my stomach gets in the way and it becomes hard to breathe after a while, that and my shins start to hurt a lot.

[@Ariele.Foster]

Are your feet and knees wide? Try legs wider (if they will go wider), or prop up your heels or sit on a block. No shame in using a few props.

[@marleysoueu]

Thank you so much!!! What do you mean by "weight bearing"? Like my weight vs gravity?

[@Ariele.Foster]

Weight bearing just means you are upright, your bodyweight is going through your legs. The opposite would be when you are lying on your back, as I showed, and there is no "weight bearing" through the legs in that position.

[@marleysoueu]

@@Ariele.Foster thanks a lot!!

[@heatherallingham7120]

I can get into this position, but within seconds, my legs and ankles start to go numb and I get pins and needles throughout my lower legs that lasts for a while after I get out of it. What causes that? It's quite scary, and nobody addresses this. Could it be because I'm trying this over age sixty and that it's too late to start? When I was a child, this posture was for babies only, and considered extremely rude and unladylike for girls from kindergarten on. "Nice" girls sat in chairs with their knees together. Times have thankfully changed.

[@Ariele.Foster]

I think no one addresses it in movement descriptions because it could be a medical issue, best left up for one-on-one medical evaluation. I'm definitely not diagnosing you, but my best guess, if this happens in both legs to a similar extent, is that it is a low blood pressure issue or a circulation issue. Nothing to be scared of in itself, just your body's way of telling you not to stay in that position for so long -- at least until you get more accustomed to it. (and re: historical judgement against women. thank goodness times have changed)

[@heatherallingham7120]

@@Ariele.Foster thank you for your feedback...i think that may be the case. Cheers 😎

[@teeh.4754]

What is it if your toes come off the ground in this position

[@Ariele.Foster]

you have a lot of mobility if so.

[@aichaop1325]

Hi ..how to fix the hip issue ..with hip replacement

[@Ariele.Foster]

For many types of hip replacements, surgeons would recommend not going into this position afterward. It depends on a number of factors, so please consult your surgeon or physio to find out.

[@hammill444]

Longtime chronic back pain for one thing

[@Ariele.Foster]

sorry to hear that. I hope you have a great physical therapist, or are able to find one soon. PT will be a long haul but can help.

[@hammill444]

@@Ariele.Foster Way too expensive I’m afraid. Pain pills will have to do. Just have to learn to live with it.

[@OldManDave1960]

In “happy baby” are the ankles or feet together?

[@Ariele.Foster]

no, the feet are apart in happy baby.

[@JoLib100]

Wondering If you see patients that have a hard time with Malasana having hip dysplasia? I have a really hard time with it and love your recommendations but can't seem to get rid of the rolled up towel/yoga mat at my hip crease. Someone mentioned possible hip dysplasia since I am always pinching in my hips, even in Childs pose. Any thoughts would be appreciated!

[@Ariele.Foster]

Hip dysplasia would not stop someone from getting into malasana. If you have pain and pinching at the front of your hips, you may have some hip impingement. If it bothers you in other positions throughout your day, 100% see a physical therapist who has some expertise specifically in hips. I do have that expertise from both personal experience and continuing studies, and if you want to see me on telehealth, my booking site is happyandwell.janeapp.com

[@my_noname_channel]

Could you give me an advice. If I can sit in deep squat, but I have joints hyper mobility and my knee clacks when I stand up user, is it safe for me to practice this exercise?

[@Ariele.Foster]

Normally -- i cannot say for you individually -- knee cracking / crepitus is not on its own a sign of harm.

[@Dadbod1999]

Is it normal that my knees click? Every time I squat my knees just click horrendously. It doesn't hurt, just clicks. Btw thanks! You really helped figuring out what probably is the underlaying cause of not being able to squat.

[@Ariele.Foster]

Personally I would not ignore the clicking (and would see a physical therapist to help see if there's anything you need to monitor). It's also possible that the particular angle of this movement is unfamiliar to your muscles and you will need to build up muscle strength in that new range of motion, which may in turn help decrease the clicking.

[@alexatippen5108]

Whenever I try it, it's painful for my shins because I've had shin splints. How do I fix this?

[@Ariele.Foster]

See a physical therapist and aim to get at the root of why you have shin splits. One possibility: You may have a hard heel strike in gait.

[@alexatippen5108]

@@Ariele.Foster What is that exactly? Is it something I can fix with just daily stretching and squats?

[@Ariele.Foster]

@@alexatippen5108 see a physio to get to the root source.

[@Ariele.Foster]

also wanted to say, i hope you have kept trying this squat, because ultimately improved lower limb mobility may help you have less frequent shin splints. :)

[@EnochDark]

Um, a torn LCL that's what... I've squatted like this my whole life until a year and half ago when I tore a tendon in my knee working at Kohl's seasonally after being unemployed (thanks to Covid) for 6 months. It'd been more than 10 years since I'd been unemployed (that long) and I guess all the time on my butt playing Animal Crossing caused some muscular atrophy. Thanks for asking though...

[@Ariele.Foster]

I hope you can see a physical therapist to heal you back as close to 100% as possible. (P.S. Let your PT know if malasana is a goal for you).

[@EnochDark]

@@Ariele.Foster I'm poor so that makes me my own therapist. I have used yoga and other things (rollers and stuff) to get to the "core" of the problem which ended up being more in my hip/lower back. Occasionally I am able to pop my leg back into place when necessary... Mainly happy the pain is gone and I can sleep again more than anything.

[@EnochDark]

@@Ariele.Foster sorry i left that part out and i am actually able to squat like this again. maybe not with tree-fiddy but body weight is good enough for now. ✌

[@Ariele.Foster]

@@EnochDark that's awesome. The body is amazing in how it self-heals. I wish one on one high quality healthcare was more accessible to people.

[@EnochDark]

@@Ariele.Foster yeah me too because it probably would have healed faster if treated by a professional... now to work on getting hero and thunderbolt poses back.

[@sharonjerkins1922]

I can get in that position but the first issue is my problem I almost fell backwards. Lol

[@Ariele.Foster]

Try a wedge under your heels (a rolled up towel) or placing your hands on the floor or holding a chair in front of you (i describe these options -- i believe -- in the second video that is in this series -- link in description).

[@royaltee8676]

What’s stopping me? My belly😭

[@Ariele.Foster]

It's a thing :) People have bellies, and they are normal. So maybe the lowest of the low squats isn't for you but you can definitely squat down to an ottoman level if you work on it.

[@JoyAloha709]

Once achieving this pose, how long should a person stay in it?

[@Ariele.Foster]

there's no particular length of time to be in it :)

[@bethgusenius5255]

I can get into the position pretty well, but to balance my torso comes really far forward (between my knees). What do I need to work on? Core strength? Thanks :)

[@Ariele.Foster]

For the record, I don't think it's a bad thing to lean forward between your knees. I can't tell without evaluating you, but try with heels on or a rolled up towel under your heels and if that's easier for you, the answer is ankle mobility. (ps make sure to watch all three videos and read the blog post linked in the description)

[@Hakao28]

It is hardly possible to see the postures because of the position of the text.

[@Ariele.Foster]

Turn CC off under settings. They are not part of the video itself.

[@SantiagojoseChacon]

I didn’t pass one. 😪

[@Ariele.Foster]

keep trying! There's 4 parts to this playlist.

[@lokomotive28]

hey when you’re in malasana would you say your weight is mostly on your heel ?

[@Ariele.Foster]

not necessarily. Once comfortable in this deep squat one hopefully has the ability to shift weight forward back and side to side, therefore shifting the weight with control wherever it is needed in the foot.

[@nickstarz9316]

Touch your feet . Toes pointing forward in that position?

[@Ariele.Foster]

Yes, I can also do malasana with the feet touching each other, but that misses the point of this helpful squat.

[@karthikks9976]

Benefits of Malasana please ? I heard for constipation purpose. If yes, how long will it take to see the results, if i am doing for 3 minutes/day ? Thanks in advance. Hope you will respond me too :)

[@Ariele.Foster]

It is plausible that malasana will help with constipation, but first you need proper nutrients, fiber, water, and general movement + good circulation (and to make sure you don't have a food allergy). Malasana cannot be the only thing one does to relieve constipation.

[@karthikks9976]

@@Ariele.Foster That's an appropriate answer. Please add a Video for Constipation & Piles

[@skylinearc]

We all know which joint is the problem, what we need is advice to overcome it.

[@Ariele.Foster]

ok. keep watching this little series then. yogaanatomyacademy.com/malasana-struggle-deep-yoga-squat/

[@ruthhernandez2922]

I agree! So how does one do this pose?

[@Ariele.Foster]

@@ruthhernandez2922 @drum covers -- did you try holding on to a dowel, back of a chair or countertop? Did you go through the whole series? Did you see the 4th video that I added? kzbin.info/www/bejne/qXLEmoauf898mMU

[@Butterflyneverlands]

Or maybe the caustic of the room isn’t right?

[@Ariele.Foster]

Yes, it's true, this was filmed in a massive room and ideally I would have had a better microphone situation.

[@another_one2852]

I literally just saw you holding your ankles and bringing your back up and down and went “wait, let me try that” I must say, as an overweight, stiff, achy person such as myself, seeing that helped me to see I can technically deep squat, but I need to work on ankle mobility and calf strength. I also just now can say, my hip and my ankle on my right side is more stiff than on my left side, which I didn’t know Thank you so much for this video! ❤️

[@Ariele.Foster]

Isn't that fascinating? I'm glad it was a helpful video for you.

[@kw2299]

My knee won’t let me

[@Ariele.Foster]

sorry to hear that. take care of yourself!

[@895claudia]

This is really helpful information. Thank you. How can I practise to have my feet parallel? Mine are pinting outwards.

[@Ariele.Foster]

Pointing them outward is natural! No need to change.

[@anojacharlesschlosser2908]

"Mala aasana means bowel squat in sinhala laubage

[@Ariele.Foster]

en.wikipedia.org/wiki/M%C4%81l%C4%81sana

[@Ariele.Foster]

Work with me on your strength and mobility in a mindful way: my.yogaanatomyacademy.com/courses/class-membership

[@iamtheonethatwonagain8354]

thank you for the insight. im recently trying to correct what i came to realize was horrible posture. it feels like i am lifting/rotating my butt/pelvis into the air when i try the 'happy baby' position. its hard to tell if this is happening in your case? i feel like its not.

[@Ariele.Foster]

@@iamtheonethatwonagain8354 May not be horrible posture or a problem. May just be natural human variation :)

[@reddog6256]

I can't believe you do a clip on this. How difficult it can be. This is we shit in Asia.

[@Ariele.Foster]

The clip is needed because *billions* of people use toilets and no longer perform the deep squat to have a bowel movement. Each of us has a different body, and we adapt to our environments. For the record, I'm a fan of squatting for defecation, and an advocate for everyone to use squatty potties or similar if they have a toilet. My favorite: amzn.to/3ziRDW5

[@juliem777]

Mine are my ankles 😩

[@Ariele.Foster]

Hopefully these videos help and/or if it's just your bone shape, now you know how to adapt!

[@skateata1]

I've always called it the asian squat. It looks so comfortable but my ankles always come off the ground.

[@Ariele.Foster]

A general thought about the phrase "asian squat" (since you are not the first person to use that phrase in the comments) -- this is actually a human squat, but in places (mostly outside of Asia) where elevated toilets and ubiquitous seating became the norm, people lost the ability to squat this deeply because they stopped doing it. It's not unique to any particular culture, just a loss of ability in some places. So -- it's probably your ankle mobility that is "stopping" you ;)