Day 28 of 30 Days Yoga With Matr3Moni Challenge: Yogi Squat Posture

A Yogi squat is deep and some really hard work. When I first started practicing yoga I thought I could do this posture in my sleep until I almost got stuck going too fast. The great thing about this posture and most squatting postures is that they are a great way to tone your entire body— who doesn’t want an all in one right😎


  • Relief of lower back pain.
  • Opens hips, ankles, groin and Achilles.
  • Stimulation of abdominal internal organs and sex glands
  • Spinal stabilization.
  • Great for Achilles’ tendon health for athletes

How to achieve

  1. Start in mountain posture with feet hip width apart, toes facing the side of the mat.
  2. Bend your knees and drop your hips toward the floor. Go as deep as you can with your heels flat on the floor. If your heels come up, you went too far for now.
  3. Keep your gaze ahead of you on your focal point (aka drishti point).
  4. Bring your hands into your hearts center, into prayer position.


  • Initially your feet can be significantly turned out, but in time try to bring them to a parallel position.
  • Never force your feet into a parallel line until they are ready. Doing so will put undo stress and strain on the already vulnerable knee joint.

If you’re looking to practice Yogi Squat Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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