Squat
From a standing position with your legs on hip distance you bring the arms in front of the chest in prayer position.
Now turn your feet towards the sides, bend the knees and mindfully come down until you are sitting in a squat.
​
The most easy way to come out of this pose is to simply let yourself sink back into seated and stretch the legs out in front of you. Another way is too straighten your legs and come into dangling pose. If you straighten the legs make sure that the feet and knees are aligned.
​
Benefits
Deep hip opener
Stretches the inner thighs and groins
Strengthen the ankles
Releases the lumbar spine when bending forward
​
Contra indications / modifications and prop use
Knee issues: Be aware that the knees do not collapse inwards but are pointing the same direction as the toes.
When the heels come up when bending down, place a blanket or block underneath or widen the distance in between your feet ​
Lower spine issues: Take straddle against the wall or do a butterfly pose instead
Variation:
Play with the distance of the feet: The wider the more you'll focus on opening the hips. When the feet are closer, or completely together, it will be stronger on the ankles.
A very strong variation is to keep the feet together and lean forwards, folding the arms around the shins and behind the back, grasping your hands.
To get a nice stretch in the neck you can interlace the fingers behind the neck and gentle bring your chin to your chest.
​
Alternative pose
Butterfly
Straddle (again the wall if you have lower back issues)