Garland

Stand with your feet a little wider than hip width and turn your toes out slightly.

Bend your knees and lower your hips into a deep squat, keeping your heels down or resting them on a folded blanket if they lift.

Track your knees out in the same direction as your toes so they never cave inward, protecting the knee and hip joints.

Bring your palms together at your chest and press your upper arms gently against the inside of your knees to lengthen your spine tall.

Sit on a block if your hips feel tight, and breathe slowly as you lift your chest and root down through your feet.

Hold for five to eight breaths, then place your hands on the floor and slowly straighten your legs to stand.