A Bihar School of Yoga instructor reveals a classical posture rarely taught in modern studios: squat and rise, or utthanasana in Sanskrit. After 15 years of practice, the instructor highlights this standing staple for building strength in legs, back, pelvis, hips, and ankles. The pose offers four progressive stages, making it accessible across fitness levels.

Unlike typical yoga classes, squat and rise combines energizing benefits with stability and strength. The instructor incorporates it into refugee and asylum seeker classes, emphasizing its accessibility and adaptability. Safety considerations include avoiding the pose for those with uterine prolapse and limiting pregnant practitioners to the first two stages.

The four-stage progression allows practitioners to build gradually from quarter squats to full depth. Each stage follows a specific breathing pattern: inhale to start, exhale while lowering, inhale to return. Beginners can start with comfortable stages, while advanced practitioners can combine all stages for increased challenge.