Sit on firm pillow or stack of blankets. Widen knees apart and turn feet out.
Place elbows to inner thighs and press palms together. Inhale and press elbows sideways. Exhale and relax inner thigh muscles. Lift chest and elongate spine.
When stretch becomes easy, widen legs and increase outward pressure of elbows on inner thighs.
Hold squat for 2 minutes. Release pose and fully extend both legs. Lean back on hands and relax top groin area.
After standing or walking, supported squatting brings relaxation. During pregnancy squatting helps pelvic floor muscles to relax. Squatting during labor, with support of pillows or labor coach, may facilitate birth.
