SQUAT
Suggested Duration
2-3 minutes
Bene ts
This pose stretches the hips; lengthens the lower back; and strengthens
the pelvic oor, legs, and calves. It also improves focus and can relieve
back pain.
Risks and Contraindications
This pose is contraindicated for students with knee or hip pain.
Alignment Points- Begin in a dangling standing forward bend (page 108), and then
step to the side so the feet are wider than the hips and the toes are
turned out. - Allow the tailbone to melt toward the oor until the sitz bones are a
few inches above the mat. - Press the outside edges of the feet to the oor while lifting the inner
arches. - Bring the hands together in prayer and press the elbows into the
knees and the knees into the elbows.
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