Supported Squat

Stand with feet slightly wider than hip-width apart, toes turned out 15-30 degrees.

SUPPORT OPTION A: Place a bolster, yoga block, or thick pillow behind you at sitting height.

SUPPORT OPTION B: Hold onto a chair back, wall, or partner's hands for balance.

Slowly lower into a squat, sitting back onto your support prop.

Keep spine long and chest open, avoid rounding forward.

Rest forearms on thighs or bring palms together at heart center.

Allow knees to open wide, creating space for belly.

Breathe deeply, feeling gentle opening in pelvic floor.

Hold for 30 seconds to 2 minutes as comfortable.

To exit: Use hands to press up, or roll forward onto hands and knees.

If balance is challenging, practice with back against wall.

Sit on bolster, thick pillow, or yoga block for full support

Use wall behind back for support and to prevent falling backward

Hold onto chair back, countertop, or partner's hands for balance

Place rolled towel under heels if ankles are tight

Start with higher support (chair height) and gradually lower as comfortable

Practice for shorter durations initially (30 seconds), build up gradually

Place blanket under knees if coming down to hands and knees to exit