Prayer squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prayer squat )

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Name of exercise  Prayer Squat
Other names of exercise Prayer squat
Description of exercise Prayer squat is a simple and effective exercise that combines elements of both strength training and stretching. To perform this exercise, start by standing with your feet shoulder-width apart and your hands clasped together in front of your chest. Slowly lower yourself into a squat position, keeping your back straight and your knees behind your toes. Hold this position for a few seconds before pushing back up to the starting position. This exercise helps to improve lower body strength, flexibility, and balance. It also engages the core muscles and can be modified for different fitness levels by adjusting the depth of the squat. Regular practice of prayer squats can lead to improved overall physical fitness and posture.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with feet hip distance apart, with feet slightly turned outward.
  • Squat down between feet, keeping feet flat on floor.
  • Place elbows in front of knees and place palms together, fingers pointing upward.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance
  • Toned glutes
  • Better posture
  • Increased flexibility
  • Stronger core
  • Improved athletic performance
  • Increased calorie burn
  • Reduced risk of injury
  • Improved mental focus

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Prayer squat exercise should be avoided if you have any knee, hip, or ankle injuries or pain. It puts a lot of strain on these joints and can worsen existing conditions. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and pelvic floor. If you have high blood pressure or heart problems, it is best to avoid this exercise as it can cause a sudden increase in blood pressure. Additionally, if you are new to exercising or have poor balance, it is recommended to avoid this exercise as it requires a good amount of strength and coordination. Always consult with a doctor or certified trainer before attempting any new exercises, especially if you have any underlying health issues.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Do not push yourself too hard
  • Breathe properly during the exercise
  • Keep your back straight
  • Do not lock your knees
  • Use a stable surface to hold onto for balance
  • Start with a smaller range of motion and gradually increase
  • Avoid jerky movements
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Lower back pain
  • Digestive issues
  • Stress
  • Anxiety
  • Insomnia

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    Frequently asked questions

     

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