Doing this one exercise daily will slow down ageing – and most people don't know it

 What if there were a single daily movement that could help you stay strong, flexible, and resilient – inside and out? According to a mobility and stretching coach @stretchy.bendy, the malasana squat with a forward fold and overhead stretch could be it.

‘It helps keep your hips mobile, helps you to touch your toes and to keep and upright posture – all the things that we lose with age,’ she writes on Instagram. ‘I watched my dad lose the ability to tie his own shoe laces but then after I prescribed him this movement, he regained it. It was very inspiring and I wanted to encourage others.’

Don’t just take her word for it. A recent study that reviewed how deep squats (i.e. a malasana pose in yoga, or a yogi squat) contribute beyond athletic performance found that they promote joint stability, mobility, neuromuscular coordination (how well your brain communicates with your muscles to move with precision and balance) and functional movement patterns (natural movements, like squatting, lunging and twisting, that you use in everyday activities to move comfortably).

‘Doing this once a day will make a big difference, and consistency is everything,’ @stretchy.bendy says. ‘If you did it every day for 3-5 minutes your body will feel amazing.

‘If it’s first thing in the morning or before exercise – flow through the movement with 3-5 second holds in each position. If it’s later in the day/post workout/when your body is warm – hold for longer – anywhere from 15 seconds and more.’

Many of her followers claim it has helped. One commented, ‘As a 43-year-old, I can confirm this helps a lot. Do this one every night. It’s the best.’ Another said, ‘This really works. I was 50 when I started, now I feel 30.’

As for those managing knee pain who may not be able to squat so deeply, she advises ‘holding onto a chair for support and pop a rolled towel under your heels to ease pressure. Stick to a pain-free range for now – depth will come as your hips and ankles open up.’

Of course, we’re not suggesting you shouldn’t age – ageing is a privilege. But this simple practice could help you to age well and maintain your quality of life. Here’s how to do it.

Instructions

Open your feet just further than hip distance apart, feet pointing out at a 45-degree angle.

Now squat down nice and low, mobilising those hips, using your elbows to push your knees away for an even deeper stretch.

Now we’re going to stretch our hamstrings and lower back. Place your hands on the floor, feet pointing forwards and straighten those legs, folding forward. This is going to allow you to tie your shoelaces, and touch your toes for the rest of your life.

Now let’s take it even further. Interlace your fingers behind your back and drop them over your head. This is going to undo any rounded posture and help you stand up nice and tall.