Garland Pose Sky Reach Hand Hold

1. Starting Position:

   • Stand with your feet hip-width apart.

   • Ensure your toes are pointing slightly outwards for balance.

2. Squat Down:

   • Bend your knees and lower your hips down towards the floor, entering a deep squat position.

   • Keep your heels flat on the ground; if needed, you can use a cushion or a block under your heels for support.

   • Engage your core to maintain stability.

3. Hand Position:

   • Bring your palms together in front of your chest in a prayer position.

4. Hold the Position:

   • Sit low in the squat while maintaining the prayer position with your hands.

   • Keep your back straight and chest lifted, avoiding rounded shoulders.

5. Extend One Arm Up:

   • While holding your hands together, extend one arm upwards, reaching towards the sky.

   • Look up at your extended hand, rotating your torso gently to that side.

   • Hold this position for a few breaths.

6. Switch Sides:

   • Lower your extended arm back to the prayer position.

   • Repeat the arm extension on the opposite side, reaching up with the other arm, and look up at that hand.

   • Maintain a firm footing with both feet while keeping your balance.

7. Return to Center:

   • Lower your extended arm back down and return to the prayer position.

   • Gently straighten your legs to come back to a standing position.

8. Repeat:

   • Perform this stretch 2 to 3 times on each side, holding each side for 5 to 10 breaths to enhance flexibility and strength in your legs and torso.

Tips:

• Keep your knees aligned with your toes to prevent strain on your joints.

• Breathe deeply throughout the exercise, focusing on relaxing your muscles.

• If you're uncomfortable in the squat, try using a chair or wall for support as you build strength.