In many cultures—especially across Asia—deep squatting is a normal part of everyday life. People eat, hang out, and relax in a squatting position. But in the West, we usually skip this classic pose and choose sitting instead. However, our love for chairs might mean we’re missing out on some important health benefits. In fact, many health experts say we should all be squatting several times a day—and some even call deep squatting “the longevity pose.”

When I first heard this, I was surprised. It never occurred to me that squatting—a position I’ve always struggled with in yoga class—could be such a strong sign of health. Whenever my instructor cues malasana, I can never quite get all the way down or hold it for more than 20 seconds.

Apparently, my difficulty says a lot. According to health experts, a deep squat is one of the clearest signs of agility. “It’s also a sign of fitness because it requires flexibility and mobility in the hips, knees, and ankles, along with lower-back strength, to lower into the squat, hold it, and stand back up,” says the Harvard School of Public Health.

I first realized how important daily squatting is during a physical therapy and osteopathy session. Among my practitioner’s list of best daily habits was one simple instruction: Hold a deep squat for 30 seconds in the morning and again at night.

“It triggers vagal activation and vasoconstriction in the legs, which sends blood toward the abdominal area, improving blood circulation, lymphatic system function, and breathing,” Belén Fernández, my physical therapist and osteopath at Amuna Vitality Clinic, told me.

Of course, squats and their variations show up in almost every workout. But no matter how many strength training, Pilates, or barre classes you take, improving your squat form matters. “Deep squats—defined as a position where the hips and knees are bent and the feet are flat on the ground—have gained attention in recent years because of their possible link to functional mobility, musculoskeletal health, and maintaining physical abilities as we age,” explains José Luis Tabueña, head of the physical therapy unit at SHA Spain.

This isn’t to say that squatting should replace your strength training or cardio. But spending a few minutes each day getting back to a posture we did easily as kids can offer both direct and indirect benefits.

“Indeed, for people without major musculoskeletal issues—like advanced osteoarthritis, acute meniscal injuries, or serious hip or ankle problems—daily practice is generally safe and potentially beneficial,” Tabueña notes.

Direct Benefits of Daily Squatting

Isometric strengthening of the lower body
“Although it doesn’t replace strength training, this position creates sustained activation of the gluteus maximus, medius, and minimus; the quadriceps; and the deep core muscles,” says Tabueña.

Improved postural control and movement
This pose won’t magically fix poor standing posture—a problem that’s becoming more common in the age of smartphones—but it can improve dynamic posture by supporting thoracic mobility, pelvic control, coordination between the ankle, knee, and hip, and core stability. “All of this promotes more efficient movement patterns during daily activities. It also helps with postural control and the ability to get up from the floor—a functional skill closely linked to independence in older age,” notes Tabueña.

Maintaining ankle and hip mobility
A sedentary lifestyle and aging both reduce flexibility in the ankles and hips. Regular squatting helps preserve joint range of motion and mobility over time.

Indirect Benefits of Daily Squatting for Overall Well-Being
Some benefits are less direct but still meaningful, especially when it comes to regulating the nervous system and promoting relaxation.

Improved breathingMost of us breathe less efficiently than we realize, and this posture can help bring awareness to that. “Many people naturally start breathing more deeply from their abdomen when they stay relaxed in a squatting position. Slow, diaphragmatic breathing is linked to increased parasympathetic activity, higher heart rate variability (HRV), and better autonomic regulation. The vagus nerve plays a role in these processes,” Fernández explains.

Pelvic floor relaxation
“This position can improve coordination between the diaphragm, deep abdominal muscles, and pelvic floor. This respiratory integration helps lower sympathetic activation—in other words, it reduces the ‘alert’ mode.”

Reduced bodily tension
The pose might feel challenging at first, but with practice, it can become surprisingly restorative. “Holding the position comfortably while breathing slowly and steadily can trigger a relaxation response similar to other gentle mobility exercises.”

How to Practice the “Longevity Pose”
The good news: You don’t need to spend a lot of time squatting every day. Tabueña emphasizes that consistency matters more than duration. From a physical therapy perspective, he suggests starting with 30 to 60 seconds a day and gradually working up to a total of two to five minutes daily. “People with good mobility can even practice for five to 10 minutes spread across several sets,” he says.

As for the method, “a simple and safe approach is to do two to three sets a day, each lasting between 30 seconds and two minutes. It’s important to breathe slowly and deeply through your nose.”

In terms of form, keep your heels on the ground if possible. If your mobility is limited, use a stable support—like a door frame or table—for balance. As you get better at squatting lower, you can also try placing a yoga block under your buttocks for extra support.

“The goal isn’t to endure pain or force maximum depth, but to find a comfortable, stable, and relaxed position that preserves mobility, postural control, and long-term functional ability,” Tabueña concludes.

Have a beauty or wellness trend you’re curious about? We’d love to hear from you. Email Vogue’s senior beauty & wellness editor at beauty@vogue.com.

Frequently Asked Questions
Here is a list of FAQs based on the topic Experts say you should do this longevity pose every day

1 What exactly is the longevity pose
It usually refers to lying on your back with your legs up against a wall Its a gentle inversion that helps reset your nervous system

2 Why do experts say I should do it every day
It helps lower stress improves blood circulation reduces swelling in the legs and calms the mind Doing it daily can support heart health and better sleep which are key for longevity

3 How long do I need to hold the pose
Start with 5 minutes if youre new Experts recommend working up to 1020 minutes for the best benefits

4 Do I need any special equipment
No You just need a clear wall and a flat surface A yoga mat or a folded blanket under your hips can make it more comfortable

5 Can I do this if I have back pain
Yes but be careful Place a pillow or rolled blanket under your lower back for support If the pain worsens stop and consult a doctor

6 Is this pose safe for high blood pressure
Generally yesits very gentle However if your blood pressure is uncontrolled or you have glaucoma check with your doctor first as inversions can affect eye pressure

7 What if my hamstrings are too tight to get my legs straight up
Thats fine Scoot your hips a few inches away from the wall so your legs are at a slight angle The goal is comfort not a perfect 90degree angle

8 When is the best time of day to do it
Many experts suggest evening because it signals your body to relax and prepare for sleep You can also do it after a long day of standing or sitting

9 Will this actually help me live longer
Indirectly yes By reducing chronic stress improving circulation and promoting better sleep it supports the biological processes linked to a longer healthier life Its a simple tool not a magic pill

10 What if I feel tingling or numbness in my legs
Thats usually normal as blood flow changes