Main Image, Sarah Malcolm, 30 Day Yoga Challenge by Healthista

How to do a yoga squat – 30 Day Yoga Challenge – Day 12

Malasana, or the Yogi Squat pose, is the focus of day 12 of our 30 day yoga challenge. Sarah Malcolm teaches how this simple pose can benefit your body

Welcome to day 12 of Healthista’s 30 Day Yoga Challenge, with leading London yoga teacher, Sarah Malcolm (@sarahmalcs), where you learn in detail a different pose or aspect of yoga every day. If you’re just joining us, click here to go to day one and see below for links to the other days in the series.

Sarah Malcolm headshot

Malasana – Yogi Squat Pose

Malasana, also called the Yogi Squat or Garland pose, is a deep stretch that helps increase flexibility over time.

This is a simple yet powerful pose that improves back health and strengthens the core muscles.

‘Malasana is great for tight hips,’ Sarah says. ‘Also getting into the digestive system and waking up the entire body.’

Check back in tomorrow for the next move in our yoga challenge video series.

Our 30 day yoga challenge

Each day you will be learning a new aspect to the practice, so in a month you will have learned the basic yoga poses in depth and participate in classes or do a proper sequence yourself.

Shockingly to most people, yoga is a meditation that anyone can do. You don’t need a specific body type to master the practice, you just need the right skills – and you don’t need to be bendy!  Our 30 day challenge will give you the skills to become a true yogi.

Follow Sarah on Instagram @sarahmalcs

In our video series, Sarah is dressed by lululemon

30 Day Yoga Challenge:

30 Day Yoga Challenge with Sarah Malcolm – Day 11

30 Day Yoga Challenge with Sarah Malcolm – Day 10

30 Day Yoga Challenge with Sarah Malcolm – Day 9

30 Day Yoga Challenge with Sarah Malcolm – Day 8

30 Day Yoga Challenge with Sarah Malcolm – Day 7

30 Day Yoga Challenge with Sarah Malcolm – Day 6

30 Day Yoga Challenge with Sarah Malcolm – Day 5

30 Day Yoga Challenge with Sarah Malcolm – Day 4

30 Day Yoga Challenge with Sarah Malcolm – Day 3

30 Day Yoga Challenge with Sarah Malcolm – Day 2

30 Day Yoga Challenge with Sarah Malcolm – Day 1

More Healthista Content:

How to lose weight for good – ONE thing this world-leading expert says to do

Everyone’s talking about Manuka honey…but why is it so expensive?

7 ways to use flowers to boost your mood from this top florist influencer

3 easy vegetarian dinners to impress your friends this weekend

< Back

Also in this week’s magazine

hip-thrust-exercise,-how-to-do-a-hip-thrust-by-healthista.com
What works in the gym

How to do a hip thrust – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you how to give your glutes the goods

KM featured
Yoga

3 breathing techniques this Instagram super yogi swears by

Yogic breathing techniques have the power to calm the mind instantly.  Leading yoga teacher Kino MacGregor shows you how

Curvy girl fitness kit FEATURED (1)
Gear

18 best plus size workout clothes

From sports bars to leggings, T-shirts to tanks, these are flattering and fashionable but also functional bits of essential kit for curvy girls

pull-up-exercise,-how-to-do-a-pull-up-by-healthista.com
What works in the gym

How to do a pull up – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you exactly how to get your pull ups right

woman-doing-a-deadlift,-how-to-deadlift-gym-basics-by-healthista.com
What works in the gym

How to do a deadlift – trainer’s guide

Deadlifts work just about every lower body muscle, so it's worth knowing how to do them properly says PT Ashley Capewell from Performance Ground Gym 

how-to-run-healthista
Fitness

How to run – a guide for people who hate running

'How to run' is probably not something you Google if you hate running. Serena Dwyer Jones dreaded the thought, then a new book helped

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top