Garland (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Deep squat flow · Beginner · reps
   Slow repetitions from standing down into a full-depth bodyweight squat (hips well below the knees, heels flat) and back up, hands joined palms together in front of the chest.
2. Garland (hold) · Intermediate · timed
   A full deep squat with feet about hip-width or slightly wider and toes turned out, heels on the floor, hips just above the floor, torso leaning slightly forward between the knees, palms together at the chest with the elb