Step 1: Stand with your feet about shoulder-width apart and your arms at your sides.

Step 2: Keeping your back straight and your head up, slowly squat down to the floor until you are almost sitting on your heels. Your feet should be flat on the floor, and your balance should be neutral. Your arms should be out in front of you with your palms together and elbows bent. The backs of your upper arms should rest on the inside fronts of your knees.

Avoid placing too much weight on the balls of your feet or lifting your heels off the floor; instead, keep your weight well-distributed. Your toes and knees will want to turn out, but don’t allow them to turn out too far.

Step 3: Hold this pose for about 30 seconds and relax into the movement before rising. Try to do this 3 times.

Squatting is a common exercise in many parts of the world, although people in the West are not used to it. If you find it difficult to squat down all the way, try placing something under your bottom to make it easier. With regular practice, your performance will improve quickly, so don’t get discouraged if you struggle at first.

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