Squat

Hold Time

2-3 minutes

Benefits

• Good hip opener
• Strengthens ankles
• Releases your lower back
• Good preparatory pose for child birth

Entering and Exiting

Enter: Stand with your feet at least hip-width apart. Squat down with your arms forward with prayer hands. Push your elbows lightly against your knees to open up further. Your knees and feet should be pointing in the same direction

Exit: Slowly sit down and straighten your legs in front of you. Alternatively, stand into Dangling.

Modifications

• Use a folded blanket, cushion, or bolster under your feet
• Widen or narrow distance between your feet; wider works hips, narrower works ankles
• To go deeper, keep your feet together and then lean forward with your torso and arms. Wrap your arms around either leg and clasp them behind you.

Contraindications

• Avoid if you have severe knee issues
• Can be hard if you have tight hips

Counter Poses

• Dangling
• Ankle Stretch