Then straighten your legs, rest and lower one more time into a squat, this time lowering your hips toward the floor. Slowly begin to drop your hips down even farther toward your heels. If your heels lift up, put a blanket underneath them so your buttocks are resting at your heels. Hold for 30 seconds, building to 1 minute. To release, place knees on the floor and rest in Child’s Pose.