Get A Hold On

In this variation (see figure i), hold on to something firm, like a table, to help you find stability while you learn to press your heels down and lengthen your spine. The variation will also help you stretch your calves and ankles so that you can reach your heels to the floor. The object you hold on to should be fixed, secure, and high enough so that your arms can reach upward in the squat. If you don't have a table at the correct height, a doorknob may work, or you can open the door and hold on to the doorknobs on either side. Wall ropes, a countertop, a bed frame, or a banister may also work.

Begin by standing with your feet together. Now hold on to the table or support and step back a couple of feet. Exhale and squat so that your knees are in front of your ankles and your heels under your buttocks. If your buttocks are almost touching the floor, you need to step your feet a little farther back, away from the table. If you moved so far back that your heels are no longer touching the floor, try walking your feet a little closer to the table until you can just barely reach your heels to the floor. This alignment will help you stay balanced when you are no longer using the table for support.

Keep your feet together, press the inner edges of your heels into the floor, and

48 yogajournal.com

February 2010

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