Garland Squat

Deep squat, heels down if they'll go, elbows inside the knees.

10 breathsKaphaVata

How to do it

Stand with the feet a little wider than the hips, toes turned slightly out, and squat down as low as is comfortable. Bring the elbows inside the knees and press gently outward, keeping the chest lifted. If the heels lift, put a rolled towel underneath them rather than forcing them down.

SeatedSeated with knees wide and feet flat — the same hip opening, supported.

What it does

Opens the hips and helps the whole digestive tract — the squat we stopped doing.

When you'll be given it

Kapha sequences, and on low-Agni days alongside the after-meal walk.

Where it comes from

Modern practice — no classical source. We'd rather say so than invent a citation.

Take care

Not after knee or hip replacement. Hold a door frame for support if balance is uncertain.

The engine already leaves this out of your practice if your profile flags joint replacement.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.