Practice Point: Squat and Rise Pose

The flat-footed squatting position is a natural resting position for many people, particularly in the East. Our bodies are built to squat but in the West our propensity to wear shoes and sit in chairs has led to the loss of our squat mobility.

The squat and rise pose (utthanasana) and its variation, the Yang squat, are dynamic versions of the squat that help lubricate the joints and strengthen the muscles in the lower body and back.

 

Before you begin ...

Be cautious if you:

  • Have hip or knee problems
  • Have pelvic prolapse
  • Are in your second or third trimester of pregnancy

You might like to take a narrower stance or do a shallow squat.

Before practising the pose, dynamically warm up the leg and hip joints, the back, and the shoulders. For example, do:

This post, Movements to Warm Up Your Body, describes warmups for your entire body and includes a 10-minute video of the warmup sequence.

The practice

  1. Stand with your feet wide and toes turned out to the sides (about 45 degrees).

  2. Interlock your fingers and let them loosely hang in front of you.

  3. Slowly bend your knees and lower the buttocks as low as comfortable, keeping the feet flat on the floor.

    Ensure that your knees are moving over your toes and your spine remains long and straight.

  4. Engage your gluteal (buttock) muscles, straighten the knees and come back to standing.

I like to divide my squat into 3-4 depths based on where my hands reach (for example, mid-thighs, knees, mid-calves, low as I can go) and then practise sets of squats moving from shallowest to deepest.

Breathing

Do what feels comfortable for you but don’t hold the breath.

Traditionally in yoga, we inhale while rising and exhale while squatting. However, if you do strength training, you might be instructed to inhale while squatting then exhale while rising.

One set of the Squat and Rise pose

One set of the Squat and Rise pose

Notes

  • If you have pelvic prolapse, take a narrower stance or do a very shallow squat.

  • If you’re in the second or third trimester of your pregnancy, practise shallower squats—don’t practise deep squats.

The Yang squat

The Yang squat comes from an oriental form of yoga and is one of the most warming movements in that tradition.

  1. Stand with your feet wide and toes turned out to the sides (about 45 degrees), make fists with your hands.

  2. Inhale deeply through the nose and bring your arms out to the sides and as high as comfortable. You might like to try lifting the heels and coming up onto the toes.

  3. Exhale forcefully through the mouth, and strongly bring the arms down to the sides as you bend your knees.

    Ensure that your knees are moving over your toes and your spine remains long and straight.

Do 5-7 rounds, straighten the legs, relax the hands and come to a comfortable standing position.

Yang squat

Yang squat

Breathing

  • Inhale while raising arms and straightening the legs

  • Exhale while lowering arms and squatting

Notes

  • For a more mindful variation, exhale long and smoothly through the mouth and slowly lower the arms and bend the knee. This variation is more suitable if you have pelvic prolapse, if you are pregnant, or if you have joint problems.

  • If you have pelvic prolapse, take a narrower stance or do a very shallow squat.

  • If you’re in the second or third trimester of your pregnancy, practise shallower squats—don’t practise deep squats.

Benefits

  • Stretches and strengthens the muscles of the back, hips, pelvis and legs

  • Lubricates and strengthens the hips, knees and ankles

  • Improves mobility and stability

  • Warms the body and improves circulation

References

Personal practiceDeb @ LaiLin Yogaasana, practice, strength, back, knees, hips, legsComment