Squat & Rotation
Step 1
Plant both feet on the floor slightly wider than shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are slightly below parallel to the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. Place hands between your feet with your palms pressed into the floor. This is your starting position.
Step 2
Inhale. Exhale. While maintaining a straight back, release your right hand and extend your arm upwards. Lengthen your spine and rotate your torso towards your right knee, turning your eyes towards your right hand. Hold the stretch for three to five seconds, breathing deeply throughout.
Step 3
Inhale. Untwist your torso and lower your hand to return to the starting position.
Step 4
Exhale. While maintaining a straight back, release your left hand and extend your arm upwards. Lengthen your spine and rotate your torso towards your left knee, turning your eyes towards your left hand. Hold the stretch for three to five seconds, breathing deeply throughout.
Step 5
Inhale. Untwist your torso and lower your hand to return to the starting position. Complete alternating between right and left for the specified number of repetitions.
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