In the middle of an intense workout, you’re probably not considering the long-term effects that HIT training has on your body. When you’re young, there is no problem with pushing yourself to the limit; however, as you become older there are healthier ways to keep yourself in shape. Instead of hitting the gym, why not pull on your yoga pants and head to the mat. In this article, we explore the best yoga poses for healthy aging.
The first posture in the sequence is Reclined Leg Stretch. Before beginning, make sure you have a strap or towel to hand. To practice the asana, begin by lying flat on your back. Next, bring your right knee into your chest, place the strap around the arch of your right foot and extend your foot toward the ceiling. Move both hands up the sides of the strap until your arms are straight. Adjust your right leg until you can comfortably straighten your knee. At this stage, you should feel a stretch along the back of your right leg. Finally, relax your shoulders and make sure your lower back is softly touching the mat. You are in Reclined Leg Stretch. Hold the asana for 30 seconds before repeating on the opposite side. When you’re ready, exit the pose by bending your right knee and slipping your foot out of the strap. Bend both your knees and shake your hands and wrists to release the tension.
Designed to stretch the hamstrings and back, Seated Forward Bend is important to include in your routine. Additionally, this pose teaches you how to breathe through uncomfortable positions – this makes it ideal for beginners looking to develop their skills. To practice the asana, begin seated with your legs together and your hands by your sides. Lift your chest and lower your upper body towards the ground. Engage your abs to move your stomach further toward your thighs. You are in Seated Forward Bend. If you can’t bend all the way, that’s fine. All that matters is that you feel a stretch through your back and thighs.
The next pose in the sequence is Seated Spinal Twist. To practice the asana, begin seated on your mat with your legs out in front of you. Bend your right knee and place the sole of your right foot flat on the mat. Next, bend your left knee and move your left foot under your right leg. If possible, touch your left heel against your bottom. Place your right palm on the floor just behind your right buttock. Finally, touch your left elbow on the outside of your right knee. You are in Seated Spinal Twist. Hold the posture for 30 seconds before switching sides. To increase the stretch, twist your torso a little further with each exhale.
Before practicing this pose, we recommend placing a yoga blanket or soft towel on your mat. To practice the asana, begin kneeling on your mat. Next, inhale deeply and sit back on your heels. As you breathe out, move your hands out in front of you until your chest is touching the blanket. Finally, rest your forehead on the mat and relax your arms by your sides. You are in Child’s Pose. Close your eyes and hold the posture for as long as you feel comfortable.
To practice Bridge Pose, roll onto your back and bend your knees. The soles of your feet should remain on the mat with your heels about four inches from your hips. Keeping your thighs parallel, push down through your feet and lift your hips toward the ceiling. Hold this position for a few seconds, maintaining the natural arch of your lower back. Continue to lift your hips until you feel a strong stretch on the front of your body. Press the backs of your arms into the mat while lifting the lower part of your breastbone. Finally, move your forearms under your chest and clasp your hands together under your body. You are in Bridge Pose. Hold the posture for 30 seconds whilst keeping your head and neck relaxed.
The next posture on the list is the restorative inversion, Legs Up The Wall Pose. To practice the asana, place your mat sideways to the wall and take a seat. Position yourself six-inches away from the wall and bend your knees. Next, swivel your body to face the wall and lay back on the mat. Bring your knees into your chest before extending them up the wall. Finally, move your arms into a cactus position or rest them by your sides. You are in Legs Up The Wall Pose. Close your eyes and hold the asana for 30 seconds. To exit the pose, slide your feet down the wall and bring your knees back into your chest. Slowly roll to one side and use your hands to press yourself into a sitting position.
The final posture in the sequence is Corpse Pose. To practice the asana, begin by lying on your back with your knees bent. Next, straighten your legs and rest them around 10-inches apart. Place your hands by the sides of your body with your palms facing up. Finally, position your head evenly between your shoulders and gaze toward the ceiling. You are in Corpse Pose. Stay in the posture for a few minutes, distributing your weight evenly throughout. To exit the asana, bend your knees and bring yourself up to a seated position.
Whether you’re an experienced yogi or a complete beginner, practice the above yoga poses for healthy aging. For best results, wear a breathable yoga vest to allow your body to oxygenate sufficiently.