Domestic helpers are, undeniably, the backbone to Hong Kong. Their dedication to their work affords working parents the time to make a living, while living in a house that feels like a home.

The role of a domestic helper is one of the most multifaceted positions – since the responsibilities are ever-changing.

Literally and figuratively, they carry a lot. Like those without house help, they carry children and groceries and they also carry the pressure of entertaining, protecting and caring for what is most precious; children, the home and pets. All, in the case of domestic helpers, while being away from their own families.

Staying grounded in such a role cannot be easy. The physical strain (typically on the lower back) from carrying children and heavy groceries needs to be addressed.

It is for this reason, I suggest Malasana, more commonly known as Squat pose.

Why? Squat pose brings us close to the earth. It, quite literally, grounds us. It takes the hip, knee and ankle joint into their full range of motion helping to restore and/or maintain the sort of mobility required for such an active job.

Finally, and perhaps most importantly, the deep flexion of the hip often results in a release of the muscles surrounding the lower back.

The magic number is five consecutive minutes, but for most people this length may take time to achieve.

Initially, you may choose to support the hips with cushions, yoga blocks or a stack of books. Over time, you may be able to do it without the support.