1. Starting Position:
- Stand with your feet wider than shoulder-width apart. Your toes should be pointed slightly outward.
- Bring your hands together in front of your chest in a prayer or "namaste" position.
2. Squatting Movement:
- Engage your core and keep your chest up.
- Begin to lower your body by bending at the hips and knees, pushing your hips back as if sitting in a chair.
- Keep your weight distributed evenly on your feet, focusing on keeping your heels on the ground.
3. Depth of the Squat:
- Lower yourself until your thighs are at least parallel to the ground. If you can go lower comfortably, do so, but ensure you maintain good form.
- Keep your knees aligned with your toes and avoid letting them cave inward.
4. Return to Starting Position:
- Press through your heels to stand back up, straightening your legs and returning to the starting position.
- Ensure that your back remains straight and your chest stays lifted throughout the movement.
5. Repetitions:
- Start with 10-15 repetitions and gradually increase as you become more comfortable with the movement.
Tips:
- Breathe in as you lower into the squat and breathe out as you push back up.
- Focus on maintaining good form rather than speed.
- If you're having trouble with balance, try squatting next to a wall or chair for support.
