Commonly used as a transition move from seated to standing, this Yoga stretch is one that appears much more difficult than it is to actually perform. The Squat Pose is one that I recommend to any Yogi pressed for time, as it lengthens and stretches the muscles in virtually every part of the body - from head to toe in a short period of time. Squat Pose is an excellent warm-up for any sport.

Squat Pose is a good prenatal or premenstrual exercise as it stimulates your pelvic area and opens your groin and hips. This can ease menstrual cramping and when done several times per week, strengthen muscles used during labor and delivery.


INTRODUCTION

Squat pose helps to open your hips, groin and inner thigh, while stretching your ankles and feet. This pose relieves tension in your lower back, and has a wonderful way of putting a person into a "meditative condition" by comfortably aligning the spine and folding the body into a relaxed position.

Including Squat Pose as part of your regular Yoga practice helps improve your concentration and sense of balance. This is especially to anyone who enjoys bike riding, gymnastics and climbing.


SQUAT POSE INSTRUCTIONS

1. Begin in Mountain Pose.

2. Step your feet slightly wider than hip width apart, with your toes pointing forward.

3. Bend forward from your hips.

4. Place your hands on the floor slightly in front of you, with your palms facing down.

5. Keeping your hands on the floor for support, bend your knees and lower your hips toward the floor.

6. Gently lower your heels toward the floor.

7. Move your elbows or upper arms to the inside of your knees and then bring your hands together in Prayer Pose (Namaste).

8. Gently press your elbows or upper arms against your inner legs to open your hips, inner thighs and groin.

9. Point the crown of your head toward the ceiling.

10. Hold the pose for 30 to 60 seconds, for intermediate level. Beginners may expect shorter time, and advanced students should hold as long as they wish.

11. To come out of the pose, bring your hands back to the floor, straighten your legs and roll your spine up, one vertebra at a time.

12. Return to Mountain Pose and breathe in that position for 10 seconds.


SQUAT POSE MODIFICATION

You can add motion to your Squat Pose in order to energize your spine. This is very helpful before a long run or swim, or after you've had an especially stressful day.

1. Perform Squat Pose, except keep your hands on the floor instead of placing your hands in Prayer Pose.

2. Inhale as you lift your hips toward the ceiling and move the crown of your head toward the floor. Then exhale and lower your hips back toward the floor.

3. Lift and lower your hips ten or twelve times.



HELP WITH DIFFICULTIES PERFORMING SQUAT POSE

When moving from seated to standing position:

*From your seated position, move into Squat Pose and then slowly roll your spine up, one vertebra at a time, to a standing position.

For problems balancing, try one or all of these suggestions:

*Leave your hands on the floor for support instead of bringing your hands together in Prayer Pose.
*Move into Squat Pose with your back against a wall for support. Slowly slide your back down the wall to lower your hips into the pose. As you slide down, allow your heels to lift off the floor.
*Adjust your stance after you bend your knees and lower your hips.
*Move your feet a bit further apart or turn your toes out slightly.

For those who find their heels do not reach the floor, make these changes:

*You can remain on the balls of your feet, if you're comfortable.
*Place a rolled blanket or neckroll pillow under your heels for support. Make sure neither is so thick that it pushes your heels up further. What you use as support should keep your heels at the lowest possible position.

A link to the Mountain Pose is listed at the end of this article.