Squat & Rotation

1. Begin by standing with your feet shoulder-width apart or slightly wider. Turn your toes slightly outward.

2. Lower your body into a deep squat position. Keep your heels flat on the ground, back straight, and chest up.

3. Place your elbows inside your knees with palms together in a prayer position, using your elbows to gently push your knees out.

4. While maintaining the squat position and keeping your palms together, twist your upper body and reach your left arm upward towards the ceiling, extending it fully. Look up towards your left hand and hold the twist for a few seconds, ensuring that you feel a stretch in your back and shoulders.

5. Return your left arm to the prayer position and repeat the twist on the right side, extending your right arm fully upwards and looking up towards your right hand.

6. Continue alternating between left and right twists for the desired number of repetitions or duration while always returning to the center prayer position between twists.

7. Keep your core engaged throughout the exercise, and breathe deeply to enhance the mobility benefits.

8. To release from the position, carefully raise your body back up to a standing position.

Note: This exercise helps improve mobility in the lower body and the thoracic spine, opens up the hips, and can aid in improving squat depth over time. Remember to perform the movement slowly and control the twist to maximize its effectiveness without straining your muscles.

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