Other names for this posture include; deep squat, namaskar asana
- Start in Samasthiti (equal standing posture), with your feet slightly wider than hip distance apart. Twist the toes slightly outwards.
- Exhale, bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor. If it is not possible to do this keeping your feet flat on the ground place a folded blanket under your heels.
- Inhale, bring your palms together in the center of your chest, and place your elbows one at a time, infront of your knees.
- Exhale, deepen the stretch by opening your shoulders and pressing against the knees.
- Avoid rounding the back, push the chest forward.
- To exit out of the pose, either sit back onto your buttocks and extend the legs in front of your, or stand back up and return to Samasthiti (equal standing posture).
- It strengthens, the legs, ankles, knees, thighs and spine
- Stretches the groin, and torso
- Improves digestion and relieves constipation
- Recommended for pregnant women, to help prepare for normal labour.
- Loosens the hip joints.
- Knee injuries