Awkward Pose (3 parts)

Students often treat all three parts as identical, holding the same shape throughout. Each part is really asking something different: part one is a straightforward squat, part two adds a calf and ankle demand by lifting the heels, and part three narrows the base entirely, asking the inner thighs to hold the position instead of the wider stance. Recognizing the shift between parts makes the sequence far more effective.

To build heat and progressive leg endurance through three related squat variations, held with a long spine throughout.

1. 1Stand with feet hip-width apart, arms reaching straight forward, parallel to the floor.
2. 2For part one, bend the knees and sit the hips back and down, as in a standard squat, holding for the count.
3. 3Return to standing, then rise onto the balls of both feet for part two, bending the knees until the thighs are close to parallel with the floor, holding for the count.
4. 4Return to standing, then bring the knees and heels together for part three, bending the knees and sitting halfway down, holding for the count.
5. 5Return to standing between each part, taking a breath before moving to the next.
6. 6Repeat the full three-part sequence for a second set.

Instead of searching for the “correct” position, notice:

• •Spine stays long through all three parts, chest lifted rather than collapsing forward as fatigue builds.
• •Part one: knees track over the middle toes, weight rooted through the whole foot.
• •Part two: weight balanced on the balls of both feet, ankles stable rather than wobbling.
• •Part three: knees and heels pressing together, inner thighs actively engaged to hold the narrow base.

The breath will want to shorten as the heat and fatigue build across the three parts. A steady exhale through each hold is one of the more effective tools for staying present rather than gripping through the jaw and shoulders.

The spine in part three is what to check, since it's usually the most fatiguing of the three and the one where the chest is most likely to drop forward. A cue to lift the chest, rather than a cue about the legs, is often what's needed by that point in the sequence.

Reflect after practising:

• •These three parts are meant to feel different from each other. If they all feel identical, check whether you're truly shifting your weight and base between them.
• •The burn here is expected and part of the pose's purpose. Sharp pain in the knees is a different signal and worth listening to.

Rather than mistakes, you may notice:

• •Practice each part in isolation first, holding for a shorter count, before linking all three into the full sequence with its longer combined demand.
• •Use a wall behind you for postural feedback on keeping the spine long as fatigue increases.

• •Shorter hold times for beginners, building toward the full count over time.
• •Part two done with heels resting against a wall for extra ankle support.
• •Feet slightly wider than hip-width in part one for anyone with balance concerns.

• ✓Return to standing with feet hip-width apart, arms released down by the sides, breathing steadily before the next pose in the sequence.