This “longevity pose” is a 30-second exercise that can help the body stay young

I’ll admit it: the first time someone recommended that I do squats every day, a pose many call the “longevity pose”, I was a bit surprised. It would never have crossed my mind that this pose, which I struggled so much with in my yoga classes (the instructor urged us to get into malasana and I couldn’t quite lower myself all the way or hold it for more than 20 seconds), could be such a good indicator and have so many benefits. And I say “indicative” because it’s one of the poses that best reflects our levels of mobility, agility and flexibility. “It’s a sign of being in good shape, since it requires flexibility and mobility in the hips, knees and ankles, as well as lower back strength to squat down, hold the position and stand back up,” states an article on deep squats from the Harvard School of Public Health.

This recommendation to squat daily came up during a physical therapy and osteopathy session. My list of best practices included holding this position for 30 seconds in the morning and at night: “It triggers vagal activation and vasoconstriction in the legs, which redirect blood toward the abdominal area, improving blood circulation and lymphatic system function, as well as breathing,” Belén Fernández, a physical therapist and osteopath at Amuna Vitality Clinic, told me. When she told me this, I realised I needed to stop putting the cart before the horse because no matter how many weight training, Pilates and barre classes I take, it’s important to perfect my squat technique so that everything else makes more sense (after all, the squats repeated in most workouts are a variation of this).

What’s more, although in the West this posture is somewhat neglected, in other cultures—especially in Asia—it’s part of daily life (people often eat, socialise and even relax while squatting). In the long run, it offers benefits on many levels. We’re not suggesting that squatting daily replaces strength training or cardio, but dedicating a few minutes a day to reclaiming this posture that we perform effortlessly as children, but may find very difficult as adults, has both direct and indirect benefits. “Deep squats, defined as a position maintained with the hips and knees bent and the feet flat on the ground, have received attention in recent years due to their potential link to functional mobility, musculoskeletal health and the maintenance of physical abilities associated with ageing. However, the term ‘longevity posture’ is more popular than scientific,” explains José Luis Tabueña, head of the physical therapy unit at SHA Spain. “For people without significant musculoskeletal conditions (advanced osteoarthritis, acute meniscal injuries, major hip or ankle problems), daily practice is generally safe and potentially beneficial,” he notes.