How to Do the Asian Squat (Deep Resting Squat)

The Asian squat (also called deep squat, resting squat, or malasana in yoga) is a natural human resting posture common in many Asian cultures. Here’s how to perform it correctly:

Step-by-Step

1. Stance: Feet shoulder-width apart, toes pointed slightly outward (10–15°).
2. Descent: Bend knees and hips simultaneously, lowering your buttocks toward your heels.
3. Depth: Go as deep as possible—ideally hamstrings touch calves, thighs parallel to ground or lower.
4. Heels: Keep heels flat on the ground. This requires ankle dorsiflexion mobility.
5. Alignment: Knees track over toes (not caving in). Spine neutral, chest up.
6. Arms: Rest elbows inside knees, hands together (prayer) or on thighs.
7. Hold: Breathe deeply; relax into the position. Start with 10–30 seconds.
8. Ascent: Drive through heels, engage glutes, stand up slowly.

Mobility Tips

• If heels lift: elevate heels on a thin board (1–2 cm) temporarily; stretch calves/ankles daily.
• Hip tightness: do pigeon pose, frog stretch, 90/90 stretches.
• Practice daily—holding while brushing teeth, reading, waiting.

Benefits

• Improves ankle, hip, thoracic mobility.
• Strengthens legs, core, pelvic floor.
• Aids digestion, counters chair-sitting.

It’s a fundamental movement pattern—reclaim it gradually.