Yin Yoga · Intermediate

Squat

Squat yin yoga pose
Save this pose

At a glance

Hold
1–3 minutes
Level
Intermediate
Target areas
hipsgroinankleslower back
Meridians
liverkidneyurinary bladderspleenstomachgall bladder
Props
blockrolled matblanketbolster
Counterpose
Dangling or a soft standing forward fold to lengthen the backs of the legs. · A gentle seat with the legs extended, such as Caterpillar.

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Stand with your feet a little wider than your hips and turn your toes out slightly. Bend your knees and sink your hips low toward the floor.
  2. Let your heels stay down if they will; if they lift, sit them on a rolled mat or blanket so you can settle in.
  3. Bring your hands together at your chest and use your elbows to gently ease the knees wider, or simply let your arms hang.
  4. Find your edge — about 60–80% of your capacity, a real stretch but never forcing. Soften and let the shape do the work.
  5. If sinking all the way down is too much for the knees, perch on a block or bolster and let it hold some of your weight.

Why practice it

Before you go

Want the follow-along version?

No spam, ever. Unsubscribe any time. I'll only send Yin.

Take care

  • If the hips are tight, the pressure can travel into the knees. Keep the knees and toes pointing the same way, widen the feet if you need to, and back off the depth if you feel anything in the knee joint itself.
  • If you have injured or unstable knees, approach with great care or choose a hip opener that keeps the knees more open, like Butterfly.
  • Come up slowly to avoid feeling light-headed after a long hold low to the ground.

Coming in & out

Into the pose

  • From standing, step your feet a little wider than your hips and slowly lower your hips down into the squat.
  • From Dangling (a standing forward fold), bend your knees and sink your hips down.

Out of the pose

  • Come out slowly. Either sit down onto the floor, or press through your feet to rise, or drop the knees to come to Table.
  • If you have been down a while, straighten the legs gradually to let the knees adjust.

Common questions

What does Squat stretch in Yin Yoga?

Squat mainly opens the hips and inner groin as the pelvis sinks low between the thighs, and it stretches the ankles and lower leg. Rounding forward also lets the lower back lengthen. Wider feet work more into the hips; feet closer together works more into the ankles.

How long do you hold Squat in Yin Yoga?

Most people hold Squat for 1–3 minutes, and you can revisit it a couple of times in a practice. The long, still hold is what makes it Yin — settle in, soften, and come out a little sooner if you ever need to.

Why do my heels lift in Squat, and how do I fix it?

Lifting heels usually mean the ankles have reached their limit, and how far they bend is partly down to your own bone structure — your body, your yoga. There's no need to force them down. Rest the heels on a rolled mat or folded blanket, or step the feet a little wider, so you can relax and settle into the hold.

Is Squat safe for the knees?

For most people, yes, as long as the knees and toes point the same way and you feel the work in the hips, not the knee joint. If the hips are tight the pressure can shift into the knees — widen the feet, sit up onto a block, or ease off the depth. Take great care, or skip it, with a knee injury.

Practice it

In a routine

Morning Wake-Up 21 min · A gentle 21-minute morning Yin routine to wake the body — soft backbends, an easy twist and gentle hip openers, with a built-in hold timer. Deep Legs & Hamstrings 26 min · A 26-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer.

More classes like this

Yin Yoga for Hips Every class in the library for this part of you Yin Yoga for Legs Every class in the library for this part of you Yin Yoga for Lower Back Every class in the library for this part of you

In a class

Deep Relaxation Yin 60 min · A 60-minute beginner-friendly Yin class for deep relaxation and stress relief — gentle, supported holds to unwind body and mind. Class 1 of the monthly series. Yin for Spinal Health 60 min · A 60-minute full-body Yin class for spinal health — deep back stretches from caterpillar and sphinx to a gentle reclined twist, held long and slow. Class 2 of the weekly series. Hips & Lower Back Release 60 min · A 1-hour Yin class for the lower body — long, slow holds to release tight hips and ease lower-back tension, from sleeping swan and shoelace to a gentle reclined twist.

Related poses

Dangling Dangling is a standing Yin Yoga forward fold where the upper body hangs like a ragdoll, using gravity to decompress the spine and stretch the whole back line. Butterfly Butterfly is a grounding Yin Yoga forward fold with soles together that opens the inner thighs and hips while lengthening the back line and calming the mind. Dragon Dragon is a deep yin lunge that opens the hip flexors and groin. Learn the cues, benefits, hold time, props and the key knee cautions for this base pose. Toe Squat Toe Squat gives a strong Yin Yoga stretch to the soles of the feet and toes. Learn how to practice it safely, kept short, with props and cautions. Ankle Stretch Ankle Stretch opens the fronts of the ankles and shins in Yin Yoga, the counter to Toe Squat. Learn how to practice it safely, with props and cautions.

Put it all together

When you want the whole practice

✦ A members-only class — free for you

Squat is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.

No spam, ever. Unsubscribe any time. I'll only send Yin.