Squat and rise pose

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.

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