Some squatting poses in yoga strengthen your quads and booty, and then there are relaxing variations on poses like the Wide Squat, which opens your hips. Here's a two-for-one version of a squat that will stretch your lower back and open your hips. One of my all-time favorite stretches, it feels amazing after a run.
To learn how to do this low squat
- Stand with your feet parallel so they're slightly wider than your hips.
- Bend your knees and lower your hips down toward the ground. If your heels don't touch the floor, roll up a towel and place it under your heels for support.
- Shift weight into your heels and lengthen the crown of your head up toward the ceiling. Place your palms on the ground in front of you.
- Now leading with your belly button, press your torso forward between your knees. Try to lengthen through your spine as you walk your hands away from you. Then gently lower your head, tucking your chin toward your chest and stay here for 30 seconds or more. Remember to relax your shoulders away from your ears. It's an intense stretch so once you've had enough, slowly straighten your legs and come into a Standing Forward Bend to release your hips.