Bhumi Bandha Sadhana - Squats & Strength

Rooted in Strength: Yogic Benefits of Squatting for Lower Body strength & Flexibility

This week, I'm teaching a Sequence with 10 kinds of Squats.

Squats are amazing, multi-dimensional and work on many levels of strength, hormonal shifts and improve flexibility. Did you know these Squats hold so many benefits if you're peri-menopausal?

This post explains the benefits in detail.

I hope it inspires You to join the class!!

A Practice of Breath, Grounding, and Inner Power

1. Activates Mūlādhāra Chakra (Root Chakra) - Squatting connects you to the earth — the energetic home of safety, stability, and trust. It strengthens legs, improves posture, and builds stamina. For women in transition, this grounding helps anchor identity and soothe the emotional upheaval of hormonal shifts.

   
   

2. Enhances Prāṇa Flow - Each variation of the Squats opens hips, tones inner thighs, activates glutes and pelvic floor. The squats also supports elimination, reproductive health, and energetic clearing through the pelvic basin. This aids hormonal balance, relieves bloating or constipation, and supports a healthy menstrual or postmenstrual cycle.

   
   

3. Improves Diaphragmatic Breathing - Deep breathing in the squat postures frees tension in the diaphragm, supporting nervous system balance. This reduces anxiety, sleep disturbances, and shallow breathing common in menopause.

   
   

4. Calms the Nervous System - Slow & Mindful squatting with the breath activates the Parasympathetic system and quiets overstimulation. This counters insomnia, irritability, and the “racing mind” often triggered by Vāta imbalance.

   
   

5. Strengthens the Energetic Foundation - Practicing the Squats regularly improves balance, leg strength, and hip mobility. Building strength in the legs and pelvic floor reinforces a woman's sense of groundedness and inner security. This is vital when outer roles shift and inner identity is evolving.

   
   

6. Deepens Mind-Body Awareness - Squatting with awareness enhances Pratyāhāra (inward sense withdrawal), promoting intuitive body listening. This supports women in tuning into what their changing bodies need — with compassion, not resistance. They also help in building static strength in legs and reinforces postural alignment.

   
   

7. Supports Elimination & Digestion - Hormonal changes can slow digestion and elimination. Squatting stimulates Agni (digestive fire). It encourages regularity and reduces the sluggishness, bloating, and toxicity that may arise due to stresses in Life.

   
   

8. Lengthens the Spine Naturally - Rooting the hips while lifting the crown opens the spine — symbolizing strength rising from surrender. This helps realign posture, relieve lower back tension, and embody the grace of aging. They also help tone legs and builds stamina, strengthens spine and core.

   
   

9. Invokes a Meditative State in Movement - The rhythmic, breath-led practice unites movement and stillness — a powerful antidote to inner barrage of thoughts. It teaches us to soften, slow down, and honor their own rhythm, especially when the world demands speed.

   
   

10. Cultivates Humility & Reverence for the Earth (Bhūmi Devi) - The Squat posture is a return to the Earth, a posture of respect and strength - a return to inner wisdom, power, and simplicity.