When was the last time you sat on the floor? Or held a deep squat for more than a few seconds?
If your answer is “not recently,” you’re not alone. Modern life has taken us away from natural movement - we sit in chairs, wear cushioned shoes, and spend hours at desks, leading to stiffness, pain, and mobility issues. But what if a simple 10-minute daily practice could help you regain the mobility and flexibility your body was designed to have?
Enter the 10-Minute Archetypal Posture Challenge—a simple yet powerful way to restore your body’s natural function, improve joint health, and enhance overall movement.
If your answer is “not recently,” you’re not alone. Modern life has taken us away from natural movement - we sit in chairs, wear cushioned shoes, and spend hours at desks, leading to stiffness, pain, and mobility issues. But what if a simple 10-minute daily practice could help you regain the mobility and flexibility your body was designed to have?
Enter the 10-Minute Archetypal Posture Challenge—a simple yet powerful way to restore your body’s natural function, improve joint health, and enhance overall movement.
What are Archetypal Postures
Archetypal Postures, made well known by Phillip Beach, Mark Sisson, and Perry Nickelston, refer to resting positions that humans have naturally used for thousands of years. These positions allow the body to stay mobile, strong, and adaptable, but they have been largely forgotten in modern society.
Think about it - most of our ancestors didn’t have chairs, couches, or office desks. They sat on the ground, squatted, knelt, or reclined in various postures throughout the day.
These movements weren’t “exercises” but were part of daily life, and they kept joints mobile, and muscles engaged.
Think about it - most of our ancestors didn’t have chairs, couches, or office desks. They sat on the ground, squatted, knelt, or reclined in various postures throughout the day.
These movements weren’t “exercises” but were part of daily life, and they kept joints mobile, and muscles engaged.
Why You Should Try the 10-Minute Archetypal Posture Challenge
Spending time in these natural postures can reverse many common mobility issues caused by modern sedentary habits. Here are some benefits you may experience:
- Improved Hip & Ankle Mobility – Many people struggle with hip tightness and poor ankle dorsiflexion. Practicing these postures helps restore range of motion in these key areas.
- Better Posture & Spinal Health – Sitting in these positions helps engage your core, improve spinal alignment, and reduce back pain.
- Stronger & More Functional Joints – Holding these positions builds joint resilience and connective tissue strength, reducing the risk of injuries.
- Greater Body Awareness & Flexibility – Moving in and out of these positions reconnects you with natural movement patterns, helping your body function better in daily life.
- Stronger legs – One thing you have to do when you get down on the ground is stand back up. This is a great way to help strengthen the legs.
The 10-minute Archetypal Posture Challenge
This challenge is simple, accessible, and effective. All you need to do is get down onto the floor and explore these postures for 10 minutes each day - switch between them as needed, listen to your body, and notice how you feel. Start with 1 minute for each posture or simply change as your body tells you. Do this consistently and see how your body changes.
You can even do it whilst you watch TV!
Also if you struggle with a few of them (I know I do), feel free to use a yoga block, a pillow or folded towel to help make them a little easier. You don’t have to force yourself into uncomfortable positions. Over time, they will get easier and easier, and you won’t have to use these supports.
In the video above, I show each of the 10 different Archetypal Postures. I will also put images of them below for easy reference.
Related: How to get into "good" posture
You can even do it whilst you watch TV!
Also if you struggle with a few of them (I know I do), feel free to use a yoga block, a pillow or folded towel to help make them a little easier. You don’t have to force yourself into uncomfortable positions. Over time, they will get easier and easier, and you won’t have to use these supports.
In the video above, I show each of the 10 different Archetypal Postures. I will also put images of them below for easy reference.
Related: How to get into "good" posture
What to expect
At first, some of these postures may feel uncomfortable—that’s normal! Consistency is key. Over time, your body will adapt, loosen up, and you will start to regain your natural range of motion.
After a week, you may notice:
Related: Should you use a posture support or brace?
After a week, you may notice:
- Less stiffness in your hips, knees, and ankles
- Easier time getting up and down from the floor
- Improved posture and spinal alignment
- A sense of better body awareness
Related: Should you use a posture support or brace?
Final thoughts
The 10-Minute Archetypal Posture Challenge is a simple but powerful way to improve mobility, reduce stiffness, and reconnect with natural movement. It’s a small daily habit that can make a huge impact over time.
Give it a try, your body will thank you for it.
P.S. Feel free to share this someone you think needs to try it.
Related: 7 top tips for better walks
Give it a try, your body will thank you for it.
P.S. Feel free to share this someone you think needs to try it.
Related: 7 top tips for better walks
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