The Asian Squat…For A More Active, Healthier Lifestyle

Now, I consider myself to be a pretty health-conscious person.  For the last 30+ years, part of my daily routine has been working out at the gym, picking up new things every so often. 

It’s important to never stop learning, mix up your workouts and keep things fresh. 

So, I was surprised that it wasn’t until recently that I discovered the Asian Squat. Not just because it’s an absolutely amazing activity that promotes a healthier lifestyle, which in turn may even aid in longevity (we all want to live longer, right?).  But especially for the fact that it has been around for THOUSANDS of years! That’s right, in ancient times, the Asian Squat was king. 

So, with this newfound knowledge, I’m making it my mission to get the word out and bring the Asian Squat experience to everyone who will listen. Believe me, you are going to want in on this. 

So, what exactly is the Asian Squat? 

The Asian Squat is an ancient posture, as opposed to a modern fitness trend. Sounds crazy, but it’s true. Think of it as a resting, deep squat where you are in a super-low sitting position, but your bottom isn’t quite touching the ground. It’s a position of peace and tranquility, but at the same time strength and mastery of body control. 

Originating in India and Asia over 2,000 years ago, the Asian Squat was the main resting and working position for people around the world. But while still common in many parts of Asia for daily activities and rest, you don’t see the Asian Squat much in the Wastern world.  

Thanks to the invention of furniture (not just my theory), people have settled into much more sedentary lifestyles. Less squatting, more sitting. And more sitting. And more sitting. And as we all know, more sitting means more inactivity and in turn, more health problems. Back and joint pain, mobility issues, poor posture, stiffness, you name it.  

That’s why bringing back the age-old Asian Squat in to your life can really help you get back on track and on the road to a more active, healthier lifestyle.  

How do you do and Asian Squat? 

OK, I’ll walk you through it. Ready? 

When doing the Asian Squat, it’s all about slow, controlled movements. You have to concentrate on your form and your breathing. You want to take your time, get relaxed and most of all, enjoy the experience.  

While the Asian Squat can be done pretty much anywhere, you may prefer to choose an area where you have some space to start off. And a soft carpet is always nice, especially at first when you’re getting used to the motions and finding your balance. Falling over on your backside is always preferable when there’s a soft landing spot. Not that I’m saying you’re going to fall. Just in case. 

The position may seem awkward at first but believe it or not it’s actually the natural resting position of the human body. We just have to retrain our brains and muscles to embrace it. And after a short time, it does become natural again. And pretty comfortable, I can assure you.  

OK, here we go: 

Step 1. Warm up with gentle stretches to loosen the hips and ankles. Think ankle swings and hip swings (just slowly shake them around), lunges and hamstring stretches. A few minutes should be fine. You want to be loose, so your body acclimates to the pose more easily and you avoid any possible injury. 

Step 2. Place your heels flat on the ground. This is essential to properly doing an Asian Squat and maximizing the health benefits you’ll gain. (More on that in a bit and you are going to love it). 

Step 3. Spread your feet out a little wider than your shoulders. Not too much wider though. This will help keep you balanced.  

Step 4. Make sure your toes are pointing outward just a bit. This also is key to helping stay balanced. Pretty easy so far, right? Now you are in the starting position and ready to do the Asian Squat. 

Step 5. With your back straight and your chest out, slowly lower your hips, like you are getting ready to sit down in a very low chair. Keep going until your hips are below your knees. Below my knees? Yes, below your knees and getting as close to the floor as you can without actually touching down.  

Step 6. Try to hold that position for at least 10 seconds to start. Stay balanced, concentrate on your form, then rise without touching the floor with your hands. That really does wonders for your legs and core.  

You can stop at 1 Asian Squat if you like to start or repeat as many times as you want. It’s all up to you. Just see how you feel.  

As you get more comfortable, gradually work your way up to 30 seconds, 45 seconds and so on. Then as you get stronger (and you will) and more used to the dynamics of the pose, shoot for longer term goals of say 5 minutes and then even 10 minutes.  

Remember to keep your heels down. That’s super important. Your arms can hang freely or you can rest them on your knees. Whatever way you feel the most comfortable works. That’s it. That’s how you do the Asian Squat. 

Beginner Tips: If you have a hard time keeping your heels on the ground, place a rolled up towel under your heels to add a little height. Make sure you are level though so you’re not off balance. Then when you’re ready, you can take the training wheels off.  

Also, if you feel like you are leaning backwards too much and worried about falling, you can hold something with some weight in your hands and position it forward to help keep balanced.  

Did I say the Asian Squat has a lot of health benefits? 

Did I ever! Once you start doing the Asian Squat just minutes a day and get into a routine, you will feel the results in no time. You’ll enjoy a more active lifestyle and reap SO MANY amazing health benefits, because the Asian Squat: 

:: Strengthens The Legs, Core and Glutes – All in one exercise! This is my personal favorite (mainly because I neglect these areas at the gym). I noticed the difference pretty quickly, too.  

:: Increases Flexibility & Joint Mobility – Your hips, knees and ankles will thank you as you keep your joints healthy and strong and start enjoying a greater range of motion. 

:: Helps Relieve Lower Back Pain – By promoting healthier spine alignment and strengthening muscles, a major pain point for most of us (the dreaded lower back), can be alleviated by taking some pressure off. 

:: Improves Posture – Say goodbye to slouching. By strengthening your core and back muscles and encouraging proper form, the Asian Squat will have you sitting up straighter without even thinking about it.  

:: Aids In Digestion & Bowel Movements – the Asian Squat position straightens the body and organs naturally which helps with the movement of waste through the digestive system. Bonus: It helps reduce bloating and flatulence, as well. 

:: Promotes Better Circulation – Being in the Asian Squat position helps deliver more oxygen and nutrients to your organs, resulting in improved circulation. 

:: Improves Balance – Squatting in this deep resting position increases body awareness and helps you maintain your balance more easily. 

:: Assists In Pregnancy – It can help woman prepare for labor and may even alleviate some pregnancy-related pain. 

I told you, there are SO MANY health benefits when you bring the Asian Squat into your daily life!  

What’s the best way to include Asian Squats into my daily life? 

Absolutely any way that you want! That’s the beauty of performing Asian Squats. You don’t need any equipment. You don’t need to go anywhere. You don’t need anyone else to help or spot you. And there are so many ways to go about it. It’s totally up to you.  

Want to add a few sets of Asian Squats into your current gym workout? Sure! When you are resting between sets of whatever exercise you’re doing, what better way to rest than in the natural resting positing!  

Want to do them at home while watching TV, on your laptop or reading a book? Perfect, and so much better for you than sitting on the couch! 

Tired of just sitting during long work hours? Take squat breaks! Even if it’s just for a few minutes, the benefits are incredible. And even better, you’ll be sitting less. 

The possibilities are endless. The important thing is that you just work Asian Squats into your day some way.  

Are there any precautions I should take before trying Asian Squats? 

Before starting any new activity, you should check with your physician. That’s first and foremost. But sure, there are a few others: 

<1> Have existing back or hip issues? The deep position can strain these areas so it would be best to avoid performing the Asian Squat until those issues are resolved. 

<2> Feel a bit nervous or unsteady? Start by holding on to a piece or furniture or another stable object until you build up strength and improve your balance. 

<3> Start slow. It’s important to gradually build strength and flexibility before going into the full deep squat. Don’t worry, you’ll get there soon. 

<4> Listen to you body! The most important precaution of all, and this goes for whatever activity or exercise you may be doing … always listen to your body.  

Asian Squat, I’m so happy I finally found you! 

It took many, many years, but I’m happy to say that the Asian Squat is now a permanent part of my daily routine. It’s helping me lead an even more active, healthier life and it’s not a chore. It’s something that I’ve come to look forward to doing every day. I hope you’ll be giving the Asian Squat a shot as well. I guarantee you’ll be glad you did.