Squat and rise pose


  • 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.