Yogi Squat

How to

1. Stand with feet slightly wider than hip-width apart, toes pointing slightly outwards.
2. Inhale deeply, then exhale as you bend your knees and lower your pelvis towards the floor, coming into a squat.
3. Bring your palms together in front of your chest in Anjali Mudra (prayer position), pressing the elbows gently against the inner knees to open the hips.
4. Keep your spine straight and lengthen through the crown of the head, avoiding rounding the back.
5. Engage the core muscles to support the lower back and maintain balance.
6. Direct your gaze (drishti) forward or slightly downward to aid concentration and balance.
7. Breathe deeply and evenly, allowing the breath to deepen the stretch in the hips and pelvic area.
8. To exit the pose, inhale as you press through the feet, straighten the legs, and return to a standing position.

Benefits

• Increases flexibility in the ankles, knees, and hips.
• Strengthens the lower back and core muscles, promoting stability.
• Improves digestion by massaging the abdominal organs.
• Promotes relaxation and grounding, reducing stress and anxiety.
• Enhances circulation and stimulates the pelvic floor, supporting reproductive health.