You DO Know Squat

by Cheng-Ling Chen — December 10, 2007

In yoga class the teacher had us squat down on the floor, something I haven't done since I was a little girl. This pose is commonly seen in Asia, but for some reason not so much here. Squatting provides a host of benefits, including:

• Increases flexibility for the lower back, inner thighs, hamstrings, and calves
• Relaxes the hips and groin
• Eases lower back pain
• Aids digestion
• Relieves menstrual pain

You don't need a yoga class to claim your squatting rights. Here's what you do:

1. Stand with your feet firmly planted on the floor, wider than hips distance apart.
2. With your toes pointed slightly outwards, lower yourself down to the floor. If your inner thighs feel tight or your heels don't touch the floor as you lower down, use a rolled-up blanket to bolster the heels.
3. Sitting on your haunches, lengthen your spine by reaching the crown of your head towards the sky while simultaneously lowering your tailbone. Breathe.
4. Place palms together in prayer position in front of your heart. Feel your shoulders fall away from your ears, your neck lengthening, and your heart center open. Push your elbows against the inside of your knees to open your hips even wider.
5. Close your eyes and stay here for 10 deep breaths. Continue lengthening the spine with each inhale, and relax into your groin with each exhale.
6. When you are ready to get out of the squat, press your feet firmly into the floor and lift back up to standing.

For those of us not used to squatting, the position may make us feel somewhat vulnerable. But with your hips wide open, your torso long, and your back broad, you are firmly grounded. Rather than feeling awkward or exposed, notice how much power you have here. Notice how open you now are to receive this day that has been gifted to you.