Deep Squat Prying

Prying is a conversation between the hips and the elbows. The elbows push outward on the knees, and the hips respond by dropping lower. When the squat is comfortable, the shifts take the hips through small ranges that standard static squats do not reach.

To open the hips and ankles and gain comfort and control in a deep squat.

1. 1Come into a deep squat with the feet slightly wider than the hips and the toes turned out.
2. 2Bring the palms together at the chest and press the elbows against the inner knees.
3. 3Press the knees open with the elbows and keep the chest lifted.
4. 4Shift the weight slowly to one side, then the other.
5. 5Pause at the end of each shift and breathe.
6. 6Stay for 8 to 10 shifts, then stand up slowly.

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

• •Knees track over the toes, not collapsing in.
• •Spine long and the chest lifted.
• •Heels grounded where possible.
• •Weight evenly distributed or shifting with control.

Exhale into each shift and keep the breath smooth. A held breath tightens the hips.

Check the heels. If they are lifting, the ankles are the limit, and a rolled blanket under the heels is the fix. Also notice the knees, which should not cave inward when the elbows press.

Reflect after practising:

• •Place a rolled blanket under the heels.
• •Hold onto a doorframe or a pole for support.
• •Keep the shifts small and slow.

Rather than mistakes, you may notice:

• •Warm up with Ankle Rocks and Garland Pose.
• •Add a gentle rock forward and back between shifts.
• •Use a block under the sit bones for a supported version.

• •Heels on a rolled blanket.
• •Hands on blocks.
• •Block under the sit bones.

• ✓Stand up slowly and shake out the legs.
• ✓Take a gentle forward fold to release the hips.