Do you know squat? Or as we call it in yoga, malasana? In the west, we don’t often squat to eat, pick things up, or use the restroom, and to our detriment. A strong lower body is necessary in most daily functional movements, thus contributing to quality of life. Luckily for us, biomechanist Katy Bowman has laid out a step-by-step guide in getting your body ready to squat properly without injury. You can work on the components of a squat with less load and work up to the version we see our 2-year-olds doing.

If you get stuck along the way, feel free to reach out! (If you get stuck in a squat, though, just roll back onto your bum!)