Kundalini Yoga - Dynamic Squat - part of the women's fitness video series by GeoBeats. Hi, I am Kelly with Karuna Yoga. We are going to take a dynamic squat. And the benefits are that it builds naval strength, core strength. This contributes to our overall posture, and to a nice grounded and calm sensibility. So take feet, hip-width distance, and second toes are parallel to each other. Through the squats, let's have those heels remain on the ground, do not let them pop up. Take the arms out, flex at the wrist, palms face the sides. Let's exhale, knees straight over the feet, and inhale, let's come up. Again we go, exhale, and inhale. Nice fluid breath, exhale, inhale. One more time together, exhale, inhale. And bring the arms to the sides. Breathe in, and breathe out.