Squat Pose  

Squat pose pose helps to open up the hips, groin and inner thighs and stretch the ankles and feet. This pose is very useful for easing the tension from the lower back. Practicing this pose regularly, improves balance, coordination and concentration. This pose is a transition from seated to standing poses. Since squat pose opens groin and hips, it is a very good prenatal exercise. If your heels do not reach the floor, you can stay on the balls of the feet or keep a blanket under the heels for support. If you find it difficult to balance, keep your hands on the floor for support instead of going to the Prayer pose. Use caution if you have problems with knees or hips.

How it is to be done – standing and then squatting.

Suitable for - Everybody.

Steps - actual procedure for that asana.

1. Start with Mountain pose.

2. Keep your feet slightly wider than your hips and toes should point forward.

3. Bend forward through the hips.

4. Keep your hands on the floor before you with palms facing the ground.

5. While keeping your hands on the floor for support, bend the knees and bring your hips to the floor.

Now slowly lower the heels towards the floor.

6. Bring the elbows or upper arms inside the knee and join the hands together like in Prayer pose.

7. Open the hips, inner thighs and groin region by gently pressing the elbows or upper arms against the insides of the legs.

8. Crown of the head should be towards the ceiling.

9. Remain in this pose for 30 seconds to one minute.

10. Release the pose by bringing the hands to the floor, straighten out the legs and rolling up the spine one vertebra at a time. End up in Mountain pose.

Modification to the exercise: you can add motion to this squat pose to energize the spine. This can be done as follows:

1. Perform squat pose but the hands should be placed on the floor instead of joined as in Prayer pose.

2. Bring your hips upwards while inhaling and let the crown of the head go towards the floor. Exhale and bring the hips back to the floor.

3. Raise and lower the hips ten times.

Benefits to body parts - Opens the hips, groin and inner thighs. Stretches ankles and feet. Eases tension in the lower back.

Other benefits - Improves balance and concentration.

Precautions - Use caution if you have problems with knees or hips.