Shoulders should be down throughout the posture.
To maintain your balance, focus on one point in front if you and keep your eyes still.
Back straight, stretch your spine up towards the ceiling. Do not hunch those shoulders up. Stomach muscles/core contracted. Sit down, on top of your toes. This means you are trying to come straight down. Keeping your spine straight, weight in the toes. Imagine you are coming down with your back flat against a wall. Keeping your legs and knees equidistant (hip-width apart) throughout the posture. The entire time you come down, also focus on bringing your heels up! Body down, heels up!
Come down until your knees and hips are in one line, so they are at the same level. Do not come down any further then this. Your hips should not come down lower than the line of your knees.
Spine is straight throughout. If you find you are leaning forward, check you are engaging your stomach muscles: this should help straighten you out.
Press down through the balls of your feet, keeping you arm engaged and parallel to the ground, knees hip-width apart, spine straight… and come up!
Next: 3rd Part Awkward.
Awkward Pose – part 2
Benefits (for all 3 parts):
Improves overall body strength.
Strengthens and tones leg muscles.
Relieves menstrual cramping.
Reduces fat pockets under buttocks.
Aligns skeletal system.
Good for arthritis conditions.
Good for digestion.
Relieves joint pain.
Improves flexibility in toes and ankles.
Exercises liver, intestines, and pancreas.