How to squat if you can't

I have created a quick photo grid for you to give you some ideas about making a resting squat easier. An active squat is another topic, but being able to put your legs, spine and pelvis in a squat position is a great start for your nervous system, joints and muscles alike.

We will keep the spine in neutral and will want the upper legs to only flex as far as they can without tucking the pelvis. In a squat, we want the upper leg to move in relation to the pelvis/spine, and to take them with it. See the photos.

Tools.

The most important tools that you need to be successful with Restorative exercise are a mirror and your awareness. Restorative Exercise is based on self observation, and the goal is to change the way you move and load your body on a cellular level. Therefore, if you are closing your eyes or looking in front of you, you are not getting the full benefits of the practice. You need a visual feedback to be able to re-calibrate your internal sensations of a movement that feels "normal" to you.

1. Many people can't squat down without lifting their feet off the ground. If you are one of them, put something under your heels. I have put a half roller, but you can roll up a towel. If you need you can put some kind of bolstering behind the knees - between your calves and upper legs. It could be a pillow, a rolled towel, or a blanket - select the thickness so that you are comfortable. Also, don't try to spend a lot of time in this position at first. A few minutes is a good start.
The exercises that can help you to progress towards bringing your heels down, and not needing the bolster behind the knees while maintaining neutral spine are calf stretch, soleus stretch, hip hinging, psoas release, pelvic list, and hamstring belt stretch.

2. The other option is to just rest on low(er) stool. Sitting in a regular chair with a neutral pelvis (even bolstered if necessary to maintain neutrality), is also a variation of a squat and is many times better than using the backrest while tucking your pelvis. Active sitting is not quite a squat, but is a great start!

3. Starting from a hands and knees position, bring your pelvis back, maintaining a neutral spine . This one is easier on the knees and hips, as they are not loaded, but requires more attention to the core - ribs and shoulders, and can also be beneficial for hands, wrists and elbows if you maintain alignment. Ribs should stay in line with the pelvis (not drop down), and hips are going back and stopping before you reach the point where the pelvis rounds with further going back of the hips (4). Toes are tucked - you get an additional benefit of a toe and foot stretch. This is a great practice even if you can do squats, as it requires a lot of coordination from the core.

5. You can also assume the squat position on your back - taking your knees up and back towards your head. Again, this move is easier on the hips, but requires core coordination and a neutral spine. First you have to be aware of bringing your knees as far back as you can without rounding your spine (6). This can be difficult to spot when you are on your back, so it may be helpful to explore further.

7. If you have rounded shoulders and head forward posture, the tensions in your upper body will pull the rest of the spine, pelvis and leg up when you lie down. This is equivalent to a rounded back when you are in a normal squat position. So you will have to take one knee towards your chest with the other leg straight, and bolster (put something under your shoulders and head), until the hamstring of the straight leg is resting on the floor (8). Do this on both sides, as they can be different, and stay with the higher bolster.

Then you will have to direct your attention towards the pelvis again and make sure it is not rounding when you take your knees up - however this will be much easier to control with the bolstering.