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02. Squat Posture

The squat is a foundational human position that unfortunately many of us have lost touch with in modern living as we typically position ourselves in chairs vs sitting on the ground, where our human ancestors spent a lot of their time.

This technique helps you find your most comfortable squat position. Your goal is to find your deepest and most comfortable squat position and be able to spend anywhere from 1-4 minutes in that position. As you get more flexible you will be able to get deeper into the squat. 

Full Squat

Leg Supported Squat

Heel Supported Squat

Step Squat

Instructions:

  • Find your deepest and most comfortable squat position. If you are unable to achieve a full squat posture then try the following:
    1. Place a book or other support under your heels.
    2. Place a book or towel roll under your ankles.
    3. Place a pillow, cushion, towel roll between your legs
    4. Sit on the lowest step you can

 

Goals: Once you have determined your position, breathe while maintaining it.

  1. Inhale softly, slowly and fully through your nose sensing the area between your shoulder blades expand. 
  2. Exhale through pursed lips feeling your abdominals draw in. 
  3. Pause until you feel mild air hunger to breathe again. 

 

Perform for 1-4 minutes or more, 2x/day. *Unless otherwise directed.

  • Optionally, you may use your testing technique to determine your optimal frequency and duration. 

 

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