Heels lift off the floor
Ankle dorsiflexion and calf flexibility limit the deep squat; use a wedge under the heels.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Yoga · Lower Body
Garland Pose / Yogi Squat (Malasana)
Coaching cues
- Stand with feet wider than hips; toes turned out significantly
- Squat all the way down — hips below the knees; heels on the floor if possible
- Elbows inside the knees pushing them out; hands in prayer at the chest
- One of the best hip and ankle mobility drills in yoga
Common faults 2
Knees cave inward in the deep squat
Adductors and TFL dominate the bottom position.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗