1. Starting Position:
- Stand with your feet hip-width apart.
- Ensure your toes are pointing slightly outwards for balance.
2. Squat Down:
- Bend your knees and lower your hips down towards the floor, entering a deep squat position.
- Keep your heels flat on the ground; if needed, you can use a cushion or a block under your heels for support.
- Engage your core to maintain stability.
3. Hand Position:
- Bring your palms together in front of your chest in a prayer position.
4. Hold the Position:
- Sit low in the squat while maintaining the prayer position with your hands.
- Keep your back straight and chest lifted, avoiding rounded shoulders.
5. Extend One Arm Up:
- While holding your hands together, extend one arm upwards, reaching towards the sky.
- Look up at your extended hand, rotating your torso gently to that side.
- Hold this position for a few breaths.
6. Switch Sides:
- Lower your extended arm back to the prayer position.
- Repeat the arm extension on the opposite side, reaching up with the other arm, and look up at that hand.
- Maintain a firm footing with both feet while keeping your balance.
7. Return to Center:
- Lower your extended arm back down and return to the prayer position.
- Gently straighten your legs to come back to a standing position.
8. Repeat:
- Perform this stretch 2 to 3 times on each side, holding each side for 5 to 10 breaths to enhance flexibility and strength in your legs and torso.
Tips:
- Keep your knees aligned with your toes to prevent strain on your joints.
- Breathe deeply throughout the exercise, focusing on relaxing your muscles.
- If you're uncomfortable in the squat, try using a chair or wall for support as you build strength.
