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How To Unlock Longevity

Updated: Oct 2, 2023

Cross Legged Sitting Meditation
Cross Legged Sitting Meditation

  • The Cross-Legged Sit-To-Stand method is a powerful longevity prediction tool and is a vital function to determine physical ageing.

  • Mastering the Cross-Legged Sit-To-Stand method with ease and grace can be a powerful tool in predicting longevity and ageing gracefully.

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1. Understanding Longevity Prediction:

  • The ease of rising from the floor is a longevity predictor used by Doctors and Physiotherapists.

  • Those who maintain this function into old age have better muscle strength, joint mobility, muscle flexibility, balance and coordination, which have benefits in their overall health, fitness, wellbeing and confidence, to enable them to live independently, managing day to day tasks with ease and ageing well with mobility unrestricted.

  • Longevity and exercise participation are correlated with the level of senior fitness and longevity connected, exercise being the most important of graceful ageing techniques.

  • Floor to stand ability is a test of functional fitness for seniors and a predictor of independent living. Those who loose the ability to perform this function are more likely to require nursing home care, decreasing their quality of life and shortening their life span by up to 7 years.

  • The factors and methods used in predicting lifespan include genetics, lifestyle, healthy ageing practices and other health markers.

2. The Cross-Legged Sit-to-Stand: An Age-Defying Move:

How To Do Cross-Legged Sit-to-Stand

In this BLOG post, we will explore the Cross-Legged Sit-to-Stand Technique for rising from the floor, standing up from cross legged sitting, breaking down this technique and the specific exercises you should practice to help you to achieve this goal.

The Cross-Legged Sit-to-Stand Technique

Cross-Legged Sit-to-Stand practice is incredibly beneficial for improved floor to stand function, bone density, muscle strength, balance, mobility, flexibility, cardiovascular fitness, mental health and our longevity.

The Cross-Legged Sit-To-Stand method has benefits in performing functional tasks such as playing with pets and Grandchildren on the floor, picnics in the park with friends and family and picking ups objects off the floor.

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3. The Science Behind Ageing Gracefully:

  • The science of ageing gracefully predicts practice and maintenance of certain activities, like the Cross-Legged Sit-To-Stand, can support it.

  • Key factors in being able to perform this method include muscle mass, joint mobility, muscle flexibility, balance, body weight and cardiovascular health.

4. Step-by-Step Guide to the Cross-Legged Sit-to-Stand:

The Cross-Legged Sit-To-Stand Technique is the hardest of the 4 techniques covered previously in this BLOG, as it requires full range in the knees and hips, flexibility in the lower limb muscles, strength to lift the buttocks off the floor at the bottom of the movement, in their most stretched out position and good balance.

From sitting with your legs crossed lean forwards from your hips and transfer your weight onto the soles of your feet, using the strength in your legs to push you up to standing, then uncrossing your legs one you have stood up.

If this is too hard try with minimal assistance of one or both hands on the floor or your thighs to get you off the floor.

Proper form and technique are important, to gain the most from the practice and avoid injury.

Maintaining balance and stability and engaging core muscles is crucial to optimise effectiveness.

5. Benefits of Regular Practice:

Incorporating the cross-legged sit-to-stand into your daily routine can improve your longevity, enhancing flexibility, mobility, and functional fitness, all of which contribute to graceful ageing.

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6. Longevity Prediction Tools and Resources:

A study published in the European Journal of Preventive Cardiology found that middle-aged and elderly adults who needed to use their hands and their knees to get up and down were almost seven times more likely to die within six years, compared with those who could get up and down without support, NBC News reported.

The study was conducted on 2,002 adults, ages 51 through 80, who were rated on a 10-point scale of how well they could rise.

Researchers reported that of the 159 subjects who died during the follow-up phase, the majority of the deaths were among those who had the lowest scores - in other words, they had the most trouble getting up and down.

While the test indicates a person's muscle strength, there are "other very relevant issues including body flexibility, balance and motor coordination," Claudio Gil Soares de Araújo, a professor at Gama Filho University in Rio de Janeiro who worked on the study, test, he says, can provide a quick snapshot of how well a person can function independently. "The ability to rise from the floor is very much relevant for autonomy," Araújo said.

The Cross-Legged Sit-To-Stand practice, including exercises specify to this method should be practiced regularly to maintain this function.

If this is already too difficult follow the links for my previous BLOG posts which provide the easier floor to stand methods to master first:

7. Incorporating Mindfulness and Meditation:

  • Mental well-being is also an important factor in aging gracefully.

  • Our brain needs some stress each day, without chronic, overwhelming stress which is detrimental to our wellbeing and longevity.

  • Incorporating mindfulness and meditation practices in conjunction with physical activity provide an optimal outcome.

8. Nutrition and Longevity:

  • Nutrition is also an important factor in longevity and ageing gracefully.

  • A balanced diet that supports joint health and muscle maintenance is vital, with sufficient protein for muscle rebuilding and micronutrients and antioxidants for repair and prevention of disease.

  • Choose foods that fuel your brain and reduce toxic build up:


  • Avocado

  • Blueberries

  • Broccoli

  • Olive Oil

  • Eggs

  • Spinach and Kale

  • Salmon and Sardines

  • Walnuts

  • Tumeric

  • Dark Chocolate

9. Safety and Injury Prevention:

Tips for better squatting

Common errors I see with squatting mechanics include:

1/ Not having a wide enough base of support so loosing balance.

2/ Collapsing knees inwards, reducing effective glute and quad muscle activity, making the movement harder and risking back, knee or hip injury.

3/ Failing to maintain full contact and use of all parts of your feet and heels reducing balance and stability and reducing effective large muscle engagement on a stable foundation, making the movement harder and risking injury.

4/ Tensing and overusing upper body and neck muscles, risking injury and reducing lower body muscle and core muscle effective engagement to optimise the movement and improve lower body strength.

Cross Legged Floor To Stand Variations

Do you have specific post surgery, injury, pain or mobility concerns?

It is important to consult with a healthcare professional, such as a trained Physiotherapist, who can assess your abilities and provide personalised guidance with rehabilitation techniques and squatting form tips specific to your restrictions.

With dedication, consistency and the right approach, you can regain the independence and freedom to rise from the floor effortlessly and gracefully to be able to picnic in the park with your friends, play with your kids or Grandkids on the floor or go to yoga and pilates classes with confidence to get up and down off the floor.

Strengthening your lower body, core, and upper body muscles through exercises such as squats, lunges, leg presses, step ups, planks, and resistance training can significantly improve your functional abilities.

Balanced lower body strength is crucial to master a successful Cross-Legged Sit-To-Stand

Additionally, incorporating regular flexibility and joint mobility exercises, including stretching and yoga, can enhance joint mobility and range of motion important to perform floor to stand with ease.

Balance exercises are also crucial to prevent falling and improve safe transition from the floor to stand. Single-leg stands or yoga poses can enhance stability and control during the Cross-Legged Sit-To-Stand movement.

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Fitness tips for Cross-Legged Sit-To-Stand:

In our Cross-Legged Sit-To-Stand workout routine, we incorporate floor, lower body exercises and standing exercises, leg strengthening exercises, core and leg stability exercises, balance exercises, flexibility and mobility exercises for functional fitness.

Please use the video below to practice the Cross-Legged Sit-To-Stand Technique and appropriate mobility, flexibility, strength and balance exercises to improve your ability to perform Cross Legged Floor To Stand effectively with ease.

Remember these exercises have not been prescribed specific to you, as an assessment would be required to provide you with a specific program for your unique needs, so please omit any exercises which feel painful or concerning to you. They should be challenging but not cause any joint pain.

If you have poor balance use a space with a soft floor or mat and no obstructions you could fall on and injure yourself. Work with a wall or secure furniture close that you could reach for to steady yourself if necessary

With mobility, flexibility and balance exercises aim to hold the example exercises for 20-30 seconds and repeat twice on each side for single leg exercises.

With the strength exercises aim for 10-12 repetitions on each or both legs and complete 3-4 sets of each exercise, with a short break of around 30 seconds between each set.

Once the strength exercises are becoming easier you can increase the depth of the movement, and/or add light weights initially, progressing to heavier weights gradually, to challenge you more and become stronger, as long as you experience no joint pain, only muscle challenge.

Balance in your body is also very important to avoid injury, aches and pains.

Incorporating Cross-Legged Sit-To-Stand Workout Routine:

Make sure you integrate Cross-Legged Sit-To-Stand practice into your daily or weekly exercise routines a minimum or 3 times a week to see change.

Muscles and joints require consistent, regular, effective challenge to adapt, so you see improvement.

Consistency and patience is key in seeing improvements as it takes repetition and time to see change. Don’t give up if you don’t see change in the first few weeks. You will begin to see improvement with a minimum of 3 effective practice sessions a week by 6-8 weeks.

What’s next?

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Once you have mastered the Cross-Legged Sit-To-Stand technique with ease, next you can challenge yourself with the Low Squat Sit To Stand method, adding weight resistance, once mastered, as your mobility, flexibility, strength and balance improve:

If Cross-Legged Sit-To-Stand is too hard, try the Lunge To Stand method with effective exercises to improve, detailed in my previous BLOG post:

I went through the other alternative techniques in my previous BLOG posts and the most important exercises to practice to achieve each of these techniques specifically.

To view all floor to stand variations see my BLOG post:


Mastering the art of rising from the floor to standing with ease and grace is achievable with practice of the Cross-Legged Sit-To-Stand Method, reinforcement of the correct techniques, appropriate, specific exercises and consistent practice.

Floor to stand exercise benefits include improved function, bone density, muscle strength, balance, mobility, flexibility, cardiovascular fitness, mental health and longevity.

It’s time to start incorporating the provided tips and techniques into your long term health and fitness journey.

Combine the insights on longevity prediction with the practice of the cross-legged sit-to-stand for a more graceful ageing journey.

If you would like support from others embarking on a similar training program to assist you to stand from the floor with ease and grace, please join our community, clicking the link below:

JOIN our group for help and support:

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Let me know how did you go? 👋

How challenging is the Cross-Legged Sit-To-Stand technique for you?

What do you notice you need to work on the most? Your strength, mobility, flexibility or balance?

Which was your favourite exercise and why?

Which was your least favourite exercise and why?

Any questions? 🙋‍♀️

Comment below 👇

Follow for more tips to combat aging, injuries, chronic illness & disabilities 😍

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Emma Najman, Longevity, Oncology Rehab & NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist
Emma Najman, Longevity, Oncology Rehab & NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist


Additional Resources:

Recommendations for further reading or instructional videos on the cross-legged sit-to-stand method and longevity prediction:

“Get up from the floor more easily”,, by Erin Billowits

“Six exercises to make getting up from the floor feel easier”, The Hamilton Spectator,, by Ernie Schramayr

“The biomechanics of healthy older adults rising from the floor independently”, International Journal of Environmental Research and Public Health,, by Elissa Burton, Keith D. Hill, Paul Davey, Yoke Leng Ng and Sian A. Williams

“Effect of a 12-week Yoga intervention on fear of falling and balance in older adults: a pilot study”, Arch Phys Med Rehabil Vol 91, April 2010, Arlene A. Schmid, PhD, OTR, Marieke Van Puymbroek, PhD, CTRS, David M. Koceja, PhD

“Are interventions effective in improving the ability of older adults to rise from the floor independently? A mixed method systematic review”, Disability and Rehabilitation: https://www.tandfonline/loi/idre20, Elissa Burton, Kaela Farrier, Gill Lewin, Mark Petrich, Eileen Boyle and Keith D. Hill

“Getting up from the floor. Determinants and techniques among healthy older adults”, Physiotherapy Theory and Practice:, Richard W. Bohannon & Michelle M. Lusardi


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