Assessing Range of Motion in Squatting Poses

Students who struggle with squatting poses may have limited range of motion (ROM) in one or more of three important joints. Learn how to assess your students' ROM and help them modify their poses.

By Paul Grilley

When we stand straight with feet together, we unconsciously balance equal amounts of weight on the front and back of our feet. When we lean forward in the middle of the room, we bring much more weight in front, but we unconsciously move our hips backward just enough to counterbalance the weight of the torso. This is why we don't fall forward even when we hold our spines parallel to the floor. Our hips shift backward just enough to counterbalance the torso. When we are standing against the wall, it is impossible for us to shift our hips back. So when we lean our torsos forward, we fall.

What has this to do with the Squat? When we bend our knees and sink into a Squat, our hips shift backward. This must be counterbalanced by bending the knees forward. But we will only be able to bend our knees forward until the ankle has run out of ROM. After that, the only way to bend the knees forward is to allow the heels to lift.

You can demonstrate how the knees need to bend forward to counterbalance the hips by trying to perform a Squat while facing a wall. Stand facing a wall with your knees about six inches away from the wall. Now try to squat. Your knees will bend until they contact the wall. Then, if you try to squat further, you will fall backward because you have no forward counterbalance.

Knees or Torso
When teaching Uktasana, look around the room and observe who is able to hold the spine nearly vertical and who is leaning awkwardly. You should observe that those who are nearly vertical have more ankle flexion, and those who are leaning forward have less. The less flexible their ankles, the more a student has to lean the torso forward to counterbalance her hips.

Shape of the Bones Limit the Ankle
The most important factor in determining how far an ankle flexes is the shape of the bones. When doing the Crescent Pose as a test for ankle ROM, ask your student to focus on the feeling at the top of the foot, the joint where the shinbone meets the foot. When these bones make contact, they are in a state of compression, and this is the end of the ankle's ROM.

What to Do?
The best help to offer a student with limited ankle mobility is to have them stand with their heels on a slight elevation, such as a thin block or rolled towel, when it is time for squatting poses. This adds ROM because they are starting from a slightly pointed foot position.

You might also teach variations of the Squat done while balanced on the balls of the feet. This takes more strength and balance, but many students find it a pleasant alternative to doing Squats with the heels down.

Another option is to allow students to turn their feet out and open their knees wide. This makes it easier to lean the torso forward between the legs. This helps counterbalance the hips.

The final option is to just leave your students alone and encourage them to do the best they can, even if they are always going to lean forward when squatting.

Paul Grilley has been studying and teaching yoga since 1979. He teaches regular workshops on both physical and energetic anatomy. Paul lives in Ashland, Oregon with his wife, Suzee.

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