1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your toes pointing slightly outward.
- Bring your hands together in front of your chest, either clasped or with palms touching.
2. Squat Position:
- Engage your core.
- Lower your body into a slight squat by bending your knees. Keep your back straight and chest lifted.
- Make sure your knees stay aligned with your toes and do not extend past them.
3. Torso Twist:
- While holding the squat position, slowly twist your torso to the right.
- Keep your hips facing forward and concentrate on rotating your upper body.
- Return to the center.
4. Repeat Twist:
- From the center, twist your torso to the left.
- Again, focus on keeping your hips stable and using your core to facilitate the movement.
5. Repetitions:
- Continue alternating twists from side to side for 10 to 15 repetitions on each side, maintaining the slight squat position throughout.
6. Return to Standing:
- After completing the twists, stand up slowly by pushing through your heels and straightening your legs.
- Relax your arms and shake out any tension.
7. Breathing:
- Inhale while standing and exhale during the squatting and twisting movements to maintain proper breathing throughout the exercise.
Tips for Beginners:
- Start with a smaller range of motion if you feel unsure about balancing or maintaining form.
- Focus on controlled movements to enhance stability and strengthen your core.
- Always listen to your body; if you feel any discomfort, adjust your position or take a break.
