Utthana Asana
half-squat and rise with knees turned outward

Starting position: standing
Focus: on a straight back and the muscles of the lower limbs
Breathing: in harmony with movement
Number of repetitions: 3x

Execution:
Stand with your feet apart and interlace your fingers in front of your body. >Take a deep breath in. >As you exhale, bend your knees and move into a half-squat with your knees turned out to the sides. The torso remains upright. >As you inhale, return to standing with feet apart, keeping your back straight.

The exercise is performed in three stages, down to a full squat: on the first bending of the knees, the hands reach about thigh height, on the second, the area of the knees, and on the third bend, the calves. Throughout, the torso remains upright.

Effects:
This exercise is especially suitable during pregnancy, as it eases childbirth. It also has a beneficial effect on irregular menstruation or menstrual discomfort. It stretches and strengthens the muscles of the legs and pelvic floor and regulates breathing.

Caution:
When bending, the knees should be turned outward at all times, in the same direction as the tips of the feet. If you have trouble with your knee joints, only perform the first stage.