Neutral Spine, Hip Opener, Standing
Feet, Legs, Ankle, Hips, Knee
Setup and Key Actions
Begin in (mountain pose) with your feet slightly wider than hips-width apart (about as wide as the short edges of your mat to start), and your feet turned out a little bit (try about 45 degrees to start, so they’re pointing out toward the upper corners of your mat). Bend your knees and sit your hips back and down as far as you’re comfortably able to to come into a low, deep squat. Bring your elbows inside your knees and your hands into a prayer position. Press your elbows out against your legs and lift your chest up toward your thumbs. Narrow or broaden your stance as necessary (you may need to come up out of the pose to do this) and turn your toes in or out more as needed to ensure that your knees are pointing in the same direction as your toes.
It’s okay if your heels lift up off the floor a little bit, though you may find that by adjusting your stance slightly (making it a little wider and/or turning your toes out a little more—still ensuring that they’re tracking in line with your knees) that they’re able to touch down; however, if your heels still don’t reach the floor, you may find it more comfortable to prop them up with a rolled or folded blanket