Decide which position you need to use. For each of these positions, face the object, keep your feet apart, tighten your abdominal muscles (put them into gear like a motor car as explained above), keep your head up and lower yourself using your legs. Try to imagine that your buttocks is moving to the floor, not your head or shoulders.
When you need to squat and intend to be in that position for a while, try to keep the chest as vertical as possible and control all the movements and balance from the CORE which we discussed above. Put the abdominals in to gear. This is usually OK for the younger generation, but difficult and not comfortable as one gets older and less supple. A better and safer method for all ages is to kneel on one knee (preferably with a small thin cushion under the knee) and place the other leg in front with the knee bent and the lower limb in a vertical position – the knee of this leg should be up against the chest. In both the Stooping and Squatting positions, place one foot slightly in front of the other, and avoid letting the knees over-ride (protrude) the vertical line of the toes.