Squatsare a mainstay in most workout routines.

The deep squat is a very functional, beneficial movement overall, Horn tells Bustle.

The mega-bend in your leg also helpsimprove knee and ankle mobilityover time.

All the benefits of the hip-opening garland pose.

As an added bonus, the yogi squat feels incredibly grounding.

Keep scrolling below for more info about garland pose, as well as how to do it properly.

Here, Horn explains how to get into garland pose with good form.

How to modify the malasana squat.

  • Stand with your feet about hip-distance apart with your toes slightly turned out.

  • Bring your hands together at your chest.

  • Bend your knees.

  • Lower down towards your mat into a deep squat.

  • Aim to press your heels down onto the floor.

  • Press your palms together actively.

  • Keep your back straight and your head lifted.

  • Use your elbows to gently press your knees outward.

  • Stay in the pose as you take slow, deep breaths.

Its OK if your heels dont touch the floor, Horn says.

Thats very common and is usually due tolimited ankle mobility.

Use props and feel free to shift around and find the right spot so that you feel grounded.

This is one way to alleviate knee pain as you work on your flexibility.

Hold for a breath or two, slowly lower back down into the pose, and repeat.

This will build lower body strength.

Also, imagine lengthening your spine from your tailbone to the top of your head.

Studies referenced:

Endo, Y. J Phys Ther Sci.