Squatting, in my opinion is the most valuable pose for pregnancy and childbirth. In a full squat position, your pelvis opens up about 20% more than any other position your body can be in, it shortens the birth canal, and employs gravity to encourage the baby to move down.

Squatting is important for many reasons. It helps open the hips, strengthens & stretches the thighs, elongates the spine, and can even assist in breaking up scar tissue in the cervix (caused by previous cervical procedures or previous births), in addition it can bring relaxation to the pelvic floor muscles. During labor and birth, squatting can help by opening the pubic symphysis in the pelvis making more room for the baby.

There are several ways to squat safely (in all 3 trimesters) without losing your balance. Make sure you're close to some other that you can hold on to if needed (couch, chair, etc). If you find it difficult to stay in the squat for a while you can sit on pillows or a stack of blankets.

If you are not used to squatting, begin with a half squat at the wall.

Standing with your back to the wall, place your buttocks against the wall and widen your stance so that your feet are a little more than hip distance apart. Begin by bending the knees (you may need to walk your feet 6-12 inches away from the wall to make room to bend) and slowly lower the buttocks down the wall. Keep increasing the bend in the knees, squatting, until your things are almost parallel to the floor. Your feet should be flat on the floor as well. Bending at the waist, take the elbows/forearms to the inner thighs and gently press the knees apart. Reach the crown of the head toward the opposite side of the room to lengthen the spine. Hold here for about 1 minute, if not more. Breathe. Listen to your body and only squat for as long as is comfortable for you & your baby.

When you are ready to come out of the squat, press into your feet and press your buttocks to the wall, then straighten your legs slowly. You may need to pedal your feet back and forth or roll your ankles a bit once you return to standing.

As you practice this wall squat you may notice that you can widen your stance further and remain in the pose longer. When you feel confident in this pose and are ready for a little more intensity, move onto a full squat.

Malasana (full squat or supported squatting pose)

Start standing and widen your stance to a little more than hip distance apart and turn your feet out to a 45º angle. Take a nice inhale and bring your arms up overhead, on your exhale take the hands together in front of the heart, then bend the knees and lower the bottom towards the floor. Again, the feet should be flat on the floor (if the heels do not reach, place a folded blanket or towel underneath them). Let the bottom sink toward the floor and if you feel unbalanced hold onto the couch or a chair, etc. If the hands are in front of the heart, press the elbows into the insides of the knees to gently encourage the hips to open further and engage the inner thighs. Keep the chest lifted and elongate the spine. Breathe. Connect with your baby, feel your body opening up in preparation for childbirth.

If this is too intense to begin with, place blankets or pillows underneath the buttocks and allow your body to rest on them. If you feel the intensity of this pose lessening each time, then widen your stance further and increase the outward pressure of the elbows to the inner knees. Hold this squat for 2-3 minutes.

To safely come out of this pose, plant both hands on the floor in front of you, shift your weight forward and bring your knees to the floor. You can widen your knees and push your buttocks back toward your heels for an easy child's pose for a few moments.

Try doing this squat each day and increase the length of time you spend in the pose each time (even if it's just a few seconds longer). Some sources suggest that squatting in the last few weeks of pregnancy can compromise your baby if he/she is in an Occiput Posterior position (their spine is to your spine). If there's any discomfort during this pose make sure to come out of it safely and be sure to discuss safe squatting with your care provider if you have an concerns.