Featured Asana

Procedure:

From a standing position, step slightly more than hip width distance apart Inhale, and on your exhale lower yourself down into a squat position, placing your hands on the floor in front of yourself to help with your balance.

Be sure to engage a slight mula bandha and uddiyana bandha to support the low back.

If you are able, bring your hands into Namaskara mudra (palms together) at your heart center.

Press your elbows into your inner knees; create resistance between your knees and your elbows.

Keep your spine straight, with your torso snuggled in between your thighs.

Benefits:

Stretches the ankles, groin, hips, legs, back and torso.

Cautions:

Low back discomfort.

Knee or ankle injuries.

Balance issues.

Modifications

Do not bend down as deeply if it gives you pain in the low back or in your knees. Feel free to put your hands on a wall or a chair if you cannot squat down fully. If you can go down into the full squat, give yourself permission to keep hands on the floor in front of you if you are unable to balance.

Place a folded blanket or roll up a portion of your yoga mat with enough thickness to put under your heels so they can comfortably rest on it. This will offer support for balance if your heels cannot touch the floor.