Prayer Squat Yoga Pose

Description

How to Do Prayer Squat Yoga Pose

1. 1
   Setup

   Start standing with your feet slightly wider than hip-width apart, with your toes pointing slightly outward at about a 45-degree angle.

2. 2
   Setup

   Bring your hands together in Anjali Mudra (prayer position) at your chest, ensuring your spine is long and your shoulders are relaxed.

3. 3

   On an exhale, slowly lower your hips towards the floor, bending your knees deeply as if you are sitting into a very low chair.

4. 4

   Allow your elbows to press gently against the inside of your knees, actively widening your hips while keeping your heels grounded on the floor.

5. 5

   Maintain a long, straight spine and a lifted chest, gazing softly forward as you breathe deeply and hold the pose for the desired duration.

Tips

• If your heels lift off the floor, place a rolled towel or blanket under them for support to maintain balance and deepen the stretch safely.
• Focus on lengthening your spine by imagining a string pulling the crown of your head upwards, which helps to counteract any tendency to round your back.
• Use your elbows to gently push against your inner thighs to actively open the hips, but avoid forcing the stretch beyond a comfortable range of motion.
• Engage your core by drawing your navel towards your spine to support your lower back and maintain stability in this deep squat position.

Common Mistakes

• ×Rounding the lower back instead of maintaining a straight spine compresses the lumbar vertebrae; instead, lift your chest and lengthen through the crown of your head.
• ×Allowing heels to lift off the floor reduces stability and shifts weight forward; place a prop under your heels to maintain a stable, grounded foundation.
• ×Forcing the knees too wide can strain the inner thighs; only use your elbows to gently encourage hip opening within a comfortable, pain-free range.