Spontaneous Flowing Half Squat

Last updated: December 21, 2023

What Does Spontaneous Flowing Half Squat Mean?

Spontaneous flowing half squat is a beginner level yoga posture that moves from a half squat on one side of the body to the other, increasing lower-body flexibility and strength.

Beginning in standing wide angle, the yogi keeps one leg extended as the other leg drops into a squat with the toes of each foot facing forward. The upper body then folds forward with the arms sweeping down to the bent leg. The arms then sweep to the other leg as that one drops into a squat and the previously bent leg straightens. The pose continues to sweep back and forth in a flowing motion.

The posture is also sometimes called flowing half garland pose and is known in Sanskrit as sahaja ardha malasana.

Spontaneous Flowing Half Squat


Yogapedia Explains Spontaneous Flowing Half Squat

Spontaneous flowing half squat focuses and calms the mind. It also has most of the same benefits as half squat, including:

  • Opens the hips and groin
  • Stretches the legs
  • Strengthens the quadriceps and glutes
  • Lengthens the hamstrings
  • Improves balance and stability
  • Boosts metabolism
  • Helps digestion
  • Strengthens the core
  • Promotes good posture

Yogis who suffer from injuries to the knees, hips or legs should skip spontaneous flowing half squat. Women who are pregnant or menstruating should also avoid this pose. Beginners who struggle with the flowing movement should master the static half squat pose on each side before attempting the spontaneous flowing variation.

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Flowing Half Garland Pose

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