Squatting Pose (Nishadita Asana)

Benefits:

• Opens the pelvis

• Stretches hips and lower back

• Tones abdominal muscles

• Stretches the sole of the foot

Steps:

• Stand with your legs about hip width apart, feet turned out at a 45 degree angle

• Bend your knees and squat, keeping your back straight (hold onto the back of a chair if you need help balancing)

• Drop your hips as low as you comfortably can (lower than your knees if possible)

• Try to place the heels of your feet flat on the floor

• If this position is uncomfortable, you can place a towel under the heels of your feet and a cushion under your buttocks for support

• Rest your forearms on your knees

• Drop your chin and relax your neck

• To open your hips more, you may place your hands in prayer position at your chest and use your elbows to press your knees open wider

Stay in this position, taking 6-8 long slow deep breaths.