Support Sunday Pose by Pose Spotlight — Week 17 Supported Squat (Malasana with Props)

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Accessible, grounding, and beautifully opening for pelvic circulation

Welcome back to Support Sunday! We’ve built strength, practiced release, and found our balance between softness and stability. This week, we take that balance to the ground with a gentle and empowering shape: Supported Squat (Malasana with Props).

This pose is a beautiful invitation to root down, open up, and reconnect with your center—no strain, just steady grounding and breath.

🧘‍♀️ How to do it:

  1. Stand with feet slightly wider than hip-width apart, toes turned out naturally.

  2. Bend your knees and lower into a squat, keeping your heels supported on a rolled blanket, yoga wedge, or low block.

  3. Place a bolster or pillow beneath your sit bones if needed for comfort.

  4. Bring your palms together at your chest (Anjali Mudra) or rest your hands on your knees.

  5. Keep your chest lifted, shoulders soft, and spine tall as you breathe deeply.

🕊️ Duration:

Hold for 5–8 breaths, or longer if you feel steady and supported.

💞 Note:

“Feel your roots, baby. This isn’t about sinking—it’s about settling. The ground holds you, the breath moves through you, and your hips bloom open like petals in the sun.”

🌸 Why it matters for pelvic floor support:

Supported Squat encourages deep opening of the hips and pelvic floor while maintaining support and stability. It enhances blood flow through the pelvis, promotes relaxation of overactive muscles, and strengthens the gentle connection between breath and core.

This pose is especially helpful for anyone working toward comfort and ease in the pelvic region—it’s grounding, soothing, and deeply empowering.

💖 Closing Reflection:

Sometimes grounding means letting yourself be held.
Supported Squat reminds us that openness can be steady, and steadiness can be soft.

So this week, find your foundation, breathe into your hips, and trust that the earth beneath you will always rise to meet you.

💬 Did you try it? Share your practice or tag me @AliceInYogaPants with #SupportSunday so we can keep rooting and rising together.

With grounding grace,
—Alice 🌿

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength


Location: Southern Pines, NC, USA

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