Without going outside, you may know the whole world. Without looking through the window, you may see the ways of heaven. The farther you go, the less you know.

-Lao tse, Tao Te Ching

Open the legs to either hip or shoulder width, bend the knees and work your way down into a squat. If your heels rise up, try opening up your feet wider. Once you are able to sit with your heels down, place your elbows between your knees and press outward. This will open your pelvis, and raise the arches of your feet off the floor.

The Full Squat opens the hips and exercises the leg muscles. This pose is very beneficial for the lower back and pelvis. During pregnancy, this pose helps to alleviate lower back and pelvic pressure.

Before and After Asanas:

• Chair Pose (before)
• Crow Pose (after)
• Camel Pose (after)