[Phoebe]

Hi Everyone,

I was reading one of my books and it talked about practicing squatting. It said something about squatting to where your heels are touching the ground and it showed a pencil drawing of a woman doing so. I thought that had to be wrong because NO ONE can squat with their heels to the floor! Then yesterday I see my MIL doing it to talk to one of my dogs! She's in her 60s. Then I pop in this new prenatal yoga tape and their all doing it! I am relatively fit. I can touch my forehead to me knees with my legs streached out on the floor. I often sit in positions that other people find uncomfortable. Don't get me wrong I'm no contortionist but I am just slightly above the average when it comes to flexiblilty. Why can't I do this? Does it really matter that I'm not able to do it right and will it affect my ability to squat during birth?? I'm able to squat very easily just my keels aren't to the floor.

Thanks,
Amy

 

[chie96]

I'm interested in this as well - I can squat with my heels to the floor, but my feet are waaaay apart with my knees sort of out to the sides. Every drawing I have seen has the person squatting with knees forward and feet closer together???

 

[rainsmom]

I do yoga, and I can do it now that Im NOT pregnant. During labor my midwife kept telling me to get in this position, and it just killed my knees. I only gained 30lbs, but for some reason, it was really uncomfortable to squat.

 

[mamaroni]

Practice, practice, practice every day and I bet you'll get there. But, if you don't, I don't think it's going to affect labor/birth. dont' feel badly that you can't either--every BODY is different.

 

[panda]

I've been trying to do this for a long time. Still haven't been able to get both heels down at the same time, unless I can hold onto something in front of me and lean back a bit. I've gotten closer, but the ligaments at the back of my ankles are just not made that way.

My due date is 4 weeks away, and I really want to use squatting positions for labor. My feet and toes get tired more quickly since my heels aren't down and I'm not as securely balanced, so I've come up with some alternate squats: 1.) DH and I have practiced a position where I squat in front of him, facing him, while he sits in a chair or on the floor. He holds me upright by my arms, hands or shoulders so I can lean back just enough and relax into the squat w/ heels down. 2.) Also, I bought a very low stool -- if I sit on the edge of it, I can pretty much be in squat position but I'm fully relaxed and the pressure is off my toes and feet, plus I'm comfortably balanced. 3.) I also picture myself squatting in front of sturdy chairs and railings, where I'll be able to hang on and steady myself while I lean back.

My yoga instructor recommended standing with my toes on a stair, heels hanging off (facing up stairs), and stretching the ligaments and muscles that way.

 

[Phoebe]

Chie96, I'm the same way. I can work up to it but only with my feet wide apart.

rainsmom, I was wondering if that was the case for me too but I don't think I was able to do it prepregnancy either...besides I've only gained 6.5 pounds so far so I can't blame it on that!

yogamamaof2+1, I'm sure you're right. It should be do-able on my toes. I'll have Dh supporting me anyway.

panda, The stairs idea is great! I just have to make sure I do't go tumbling backwards

. We'll make it work for birth I'm sure!

Thanks for all your input,
Amy

 

[dharmama]

I teach prenatal yoga and I always tell people to meet there body where it is....where ever you begin to feel the stretch is right where you need to be (heels flat or way up in the air - doesn't matter). It's about finding your edge of comfort and breathing into that space....

Some mamas in my class use blocks and blankets as a seat to do a supported squat.

Some mamas lean back against a wall.

Some mamas use a birth ball. (This can be really great when you are new to squatting or at the very end of pregnancy if ya just don't feel like squatting. You can spread legs wide and still get some nice opening in the pelvis.)

I always tell people to keep it active....look for micro movements...shifting your weight forward, backward and to the sides. Come in and out of the pose slowly....release out any time you need to.

And I agree with yogamama.....the more you do it...the easier it gets. When I first started teaching prenatal over a year ago....I could barely get into a squat - nevermind holding it for a while.....now that I've been squatting regularly for the last year....it is very comfortable for me!

Good luck! Have fun!!!

~Erin

 

[dharmama]

Oops....one more thing....

Quote:

I'm interested in this as well - I can squat with my heels to the floor, but my feet are waaaay apart with my knees sort of out to the sides. Every drawing I have seen has the person squatting with knees forward and feet closer together???

I think YOU are doing it "right"

When I teach (because it was how I was taught) I have people open their feet up (toes turning out) and we actually use our elbows against our knees to help open up the pelvis. So the knees are way out to the side.

Did you see pictures of pregnant women with their knees close together and in front??

: I can't think of why you want your knees close together. (I'm actually trying it both ways here in my cubicle at work :LOL)

 

[SpringRain]

I have never been able to do a flat footed squat, pregnant or not! My theory is that because I have long legs and a short torso, my center of gravity is off. I don't have enough weight on top to counter balance the weight on the bottom. I squat with the help of a meditation pillow! I was fine giving birth to my dd although I did use the birth stool for a supported squat position.

 

[Jish]

I'm only four months pregnant but there is no way that I could squat with my feet together on the floor and my heels touching. I'm not sure how that would be physically possible.

: We even have to adjust our walks when we are pregnant to accomodate the large belly, how in the world could we squat without moving our legs to the side of our bellies. I can flat footed squat all the way through pregnancy, but my legs have to sort of straddle my belly and my feet are at about shoulder width with toes pointing sort of out.

However, I can't touch my head to my knees without my legs bent, nor can I stand with my legs straight and touch the floor. I am not very flexible.

:

 

[Bekka]

I've seen my little girls (3, 5) do this exactly a pregnant mom should. I also had a Filipina roommate in college that would sit on the floor/on her chair to study in exactly the right position for the "pregnancy squat" that all the prenatal exercises I've read about/done recommend. I think it's cultural--as in cultures that don't historically have chairs have to have another way to sit without putting one's bum on the ground ...

And her knees were way way apart.