Beginner: Crouch is a great way for beginners to work on lengthening the spine and hamstrings while strengthening the legs and feet. If you cannot sink your heels all the way to the floor, try widening your stance, or use a prop or folded towel beneath your heels.
Advanced: The advanced practitioner contines to benefit from the crouch position by focusing on really lengthening the spine and focusing on keeping all three bandhas lifted and engaged. Are our elbows pressing firmly into your knees? Keep your chin and shoulders down.