Squat and rise pose
Section: Standing
Utthanasana
- Stand with the feet about one metre apart and have the toes turned slightly out to the sides.
- Check that the knees are in line with the toes and ensure they stay this way throughout the practice.
- Interlock the fingers of both hands in front of the body and let them hang loosely.
- Keeping the spine straight, slowly bend the knees and lower the buttocks down about ⅓ of the way.
- Raise the buttocks, straighten the knees and return to standing.
- Keeping the spine straight, this time lower down ½ way.
- Return to standing.
- Finally, bend the knees and lower the buttocks down as near to the floor as appropriate.
- Return to standing and relax the body.
- Practice up to 10 rounds.
- Inhale while raising the body.
- Exhale while lowering the body.
- Keeping the knees in line with the feet.
- The strength in the legs.
- Synchronizing the movement with the breath.
- Knee problems.
- Prolapse of the uterus.
- During pregnancy, shallow squats only.
- Strengthens the back and leg muscles.
- Stretches the knees and thighs.
- Raises energy in the body.
- Hold the squat with the natural breath and increase the duration over time.
