1) Stand straight with feet shoulder width apart.
2) Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
3) Exhale and bend your knees, squatting down, trying to take the thighs parallel to the floor. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.
4) Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long. Hold this pose for 15-30 seconds.
5) Inhale and press down into the feet straightening the legs and inhale the arms up toward the ceiling. Exhale release the arms down.
1) It strengthens the entire lower body.
2) It improves the balance.
1) Beginners should not try to squat parallel to the floor.
2) People with hip, ankle and knees injury should avoid this asana.