Enter
- Stand with your feet shoulder-width apart.
- Turn your feet and knees slightly outward.
- Extend your arms forward, parallel to the floor, palms down.
- Exhale and lower into a squat, keeping your heels supported.
Steps
Support
Both soles and heels throughout the movement; hands bear no weight.
Hold
- Keep your spine long and chest lifted throughout the movement.
- Point your knees in the same direction as your feet.
- Keep your arms extended forward throughout the repetitions.
Exit
- Finish by inhaling and returning to standing.
- Breathing
- Inhale as you rise; exhale as you lower.
- Gaze
- Forward.
- Duration
- 26 repetitions; no fixed hold.
Adapt
Adaptations
- Less depthLower only as far as you can keep your spine long.
- Elevated heel supportPlace a rolled yoga mat beneath both heels.
- ChairHold a sturdy chair back to support your squat.
- Supported low positionExplore the static squat sitting on one or more blocks.
Variations
- Parallel feet with bandhas.
Signals of effort
- Deep hip and knee flexion under load.
- Both ankles dorsiflexed with heels supported.
- Repeated rising and lowering.
- Arms held forward throughout the entire set.