In many countries, reaching the age of 70 is often associated with knee pain, loss of balance, dependency, and the feeling that physical deterioration is an inevitable part of age. However, in Japan the reality is completely different. There, it’s common to see people in their 80s and 90s walking upright, working in their vegetable garden, cooking in a squatting position, climbing stairs without support, and maintaining a vitality that defies the stereotypes of aging.
It is not about privileged genetics or expensive treatments. The difference is in daily habits and, above all, in a series of functional postures that the Japanese practice throughout their lives. They are simple, quiet, and profoundly effective movements for strengthening stabilizing muscles, improving posture, stimulating circulation, and maintaining mobility.
Here are the six poses that explain Japanese functional longevity and how you can incorporate them from home.
Seiza: sit on the heels with full alignment
A traditional posture present in ceremonies, family gatherings, or meditative practices. Sitting on the heels forces you to activate the deep muscles of the back, intensely stretches the quadriceps and strengthens the ankles and feet.
Seiza promotes circulation, corrects body alignment and develops an upright posture even when walking. To start, you can use a small pillow between your heels and hips and hold the pose for 30 seconds.
Kibadachi: the firm foundation of martial arts
This position, inspired by the riding posture, is one of the pillars of traditional Japanese training. The legs are placed wide open, the knees bent and the spine completely vertical.
Kibadachi develops lateral stability, strengthens the buttocks and inner thighs, and improves proprioception, i.e. the body’s ability to recognize its position in space. Practicing it daily reduces the risk of falls and strengthens the hip, a key area for maintaining independence in old age.
Neko Ashi Dachi: feline balance
This pose, known as the “cat’s paw”, trains stability on one leg. The weight rests mostly on the back leg while the front leg touches the ground only with the tip of the foot.
It is one of the most effective exercises for strengthening ankles, improving neuromuscular balance, and reducing the likelihood of sprains and trips. It also benefits those who suffer from flat feet or plantar fasciitis.