09/04/2025
The Squat / Malasana – The Most Used Pose in My Daily Life
Honestly, squatting isn’t just a form of exercise for me—it’s probably the most functional pose in my daily life as a Vietnamese. You might even find it familiar too. I always tell my clients they are becoming Vietnamese by squatting.
In Vietnam, squatting is just part of life. It's not something you do only for exercising; it’s something we do every day. Whether we’re chatting, working, or just relaxing, you’ll see people squatting everywhere. It's how we live, and it’s so natural. I can't even imagine going through a whole day without squatting at least once!
For me, Malasana shows up in all kinds of situations: comforting my baby, bathing her, working at the computer, washing dishes or clothes, mopping the floor, adjusting a client’s pose, taking a little break, and even grooming or cleaning my dog. It’s like I become different people in each of those moments, and the squat helps me step into whatever role I need to play.
You might notice, though, that one of the first things babies do when they start growing is squat. It’s such a natural, basic movement. But somewhere along the way, as we get older, many of us lose that ability to squat properly, especially since we’re so used to sitting in chairs. In my years of training, I’ve seen how many people struggle to get into a proper squat.
But don’t worry if you can’t do it perfectly just yet. Like anything, it takes time and practice. Whether you're a busy office worker, a parent, or someone looking to improve your body, squatting will help you get back to feeling stronger and more in touch with your body again.
How to Get Back Into the Squat
A deep squat isn’t just about flexibility—it’s about strength too. You need your ankles, hips, and spine to be mobile and strong enough to support it. When you squat, your ankles need to flex so your shin bones can get close to your feet, your hip flexors need to help close your thighs and belly together, and your spine needs to stay long and upright.
The main reason I see most people struggle with a deep squat is that they lack strength in the Tibialis anterior (front of your shins) or Gluteus maximus (your glutes)—or sometimes both! But no need to worry, you can work on it!
If you’ve lost your ability to squat deeply, here are a couple of simple ways to ease back into it:
1.Elevate your heels: Put something under your heels—like a cushion, a small block, or even a rolled-up towel. Grab something to hold onto—like a pole or a sturdy table. Then, hinge at your hips into a "Good morning", slowly bend your knees and lower your hips down, trying to keep your chest up. Don't rush it, take your time.
2.Go straight down: Again, hold onto something stable, and this time slowly lower yourself straight down by walking your hands toward the floor. Let your hips come down, but remember to keep your back straight.
Another easy trick is to mimic the squat while lying on your back. Just pull your knees toward your chest or armpits and flex your ankles (toes knuckles toward your shins). You can put your feet on the wall or just enjoy the stretch.
Why Squatting Is So Good for You
The benefits of squatting are huge. It makes you stronger and more flexible—especially in your ankles, hips, and spine. Those areas are crucial for everyday movement, but we often forget about them.
Besides that, squatting helps with digestion and breathing. When you squat, it naturally aligns your organs and spine, which helps your digestive system function better and makes your diaphragm work more efficiently for deeper breaths.
It’s not just about strength either. Squatting helps you improve your posture and reduce tension in your back, hips, and knees. It gets your blood circulating, which can leave you feeling energized and less stressed.
It’s a simple movement, but it connects you to your body in a way that makes everything feel easier. Whether it’s lifting something, bending down, or even just sitting on the floor with friends, getting back to a proper squat helps you enjoy your body and its movements again.
Give It a Try
So, don’t be afraid to squat! Start small, take your time, and listen to your body, do not push through pain. It’s not about doing it perfectly—just focus on what feels good and be patient. Over time, you’ll feel stronger and more in control of your body, and you’ll see how much better it makes you feel every day.
Regain your squat, and rediscover the joy of moving freely.
Move like a child again!
📍3F, 51A Huynh Khuong Ninh, Dakao, District1
☎️ 0706894440 (Zalo, Whatsapp, Viber available)
01/03/2025
10/04/2022
05/03/2022
25/02/2022
18/02/2022