Squat & Knee-Up
Step 1
Plant both feet on the floor hip-width apart. This is your starting position.
Step 2
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90- degree angle to your hips.
Step 3
Exhale. Push through your heels and extend your legs to return to a standing position. At the same time, release your right foot off the mat to bring your knee into your chest. Lower your right leg to return to the starting position.
Step 4
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Step 5
Exhale. Push through your heels and extend your legs to return to a standing position. At the same time, release your left foot off the mat to bring your knee into your chest. Lower your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions.
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