1. Starting Position:
- Stand with your feet shoulder-width apart. You can point your toes slightly outward for comfort.
2. Initiate the Squat:
- Engage your core and begin to lower your body into a squat position.
- Keep your chest lifted and back straight.
3. Lowering Down:
- Squat down until your thighs are at least parallel to the ground or as far down as you can go while maintaining good form.
- Ensure your knees are aligned over your toes and do not extend past them.
4. Positioning Arms:
- Bring your hands together in front of your chest in a prayer position to maintain balance.
- Alternatively, you can place your palms on the ground between your feet for support.
5. Adding the Turn:
- From the deep squat position, slowly twist your torso to the right.
- Reach your right arm towards the ceiling while keeping your left hand on the ground for support.
6. Stretching:
- Hold this position for a few seconds, feeling the stretch in your back and hips.
- Focus on breathing deeply and maintaining your balance.
7. Returning to Center:
- Carefully return to the center, keeping your core engaged.
8. Repeat on the Other Side:
- Perform the same twisting motion to the left side, reaching your left arm up while your right hand remains on the ground.
9. Final Return:
- After completing both sides, push through your heels to stand back up, returning to the starting position.
10. Repetitions:
- Aim to perform 5-10 repetitions on each side, focusing on controlled movements and deep breathing throughout the exercise.
