squat

Singapore 1971 my landlady had a baby & the help, a very large elderly woman squatted effortlessly to do the washing in a large basin on the ground. That really grabbed my attention. I also saw people using the coconut spine brooms in the squat position scampering around easily like spiders. Even more recently in Qingdao 2005 a city of 7 million people it was common to see men especially squatting in groups conversing. Throughout Asia squat toilets are common and women often give birth in the squat position too.

Usually I start beginners off using a tree as support. Back flat against the trunk, feet apart & slide down to a sitting position with the thighs about parallel as if sitting on a stool. Place hands on thighs. Stay there for a while until tired & continue doing periodically during the day for a couple of weeks perhaps. Once they are used to that sinking down further into the squat gradually happens.

Garland pose - sometimes called ‘the frog.’ Stand with your feet approximately shoulder width apart. Open your thighs slightly wider than your torso. Tilt your torso forward slightly, bend your knees and slowly sink your hips down. Keep your heels and the soles of your feet flat and firmly on the ground. Press your elbows against your inner knees and press your inner thighs against the sides of your torso.

When you are stable you can adjust your feet. Do so slowly and carefully eventually to a parallel position without straining the knees. Gaze ahead and bring your palms together in front of your chest. Press your upper arms against the inside of your knees. Feel the tailbone and spine stretch. With practice your back will be erect as if you are leaning against a tree. There are many health benefits