- 1). Stand with the feet wide apart and slightly turned out. The wider your feet the gentler the stretch. Bring your hands into prayer position in front of the chest.
- 2). Bend your knees and begin to squat all the way down. Let the heels lift off the floor as you lower. Keeping your back straight, lower your buttocks as close to the floor as you can. If needed you can place your hands on the floor to help you balance as you come down. Keep your hands on the floor if needed to help you maintain this posture.
- 3). If you are able, bring your hands back to prayer position. Place your elbows on the inside of your knees and gently press against them to open the legs and straighten the back.
- 4). Keeping the heels off the floor is easier. However to go deeper put your heels on the floor.
- 5). If your balance is OK, close the eyes.
- 6). Hold for five to ten deep breaths and focus on relaxing the hips and maintaining a straight spine.