5 Yoga routines
to stay Healthy

1. Mountain Pose (Tadasana)

The ‘mountain pose’ is one of the easiest asanas in yoga and is considered particularly beneficial for those who are 60 years and above in age. Essentially meant to correct bad posture by working your abs, back, legs and core.

Possible benefits:

Improve your blood circulation - Relieve stress - Work on your stability and mobility - Enhance the functioning of the digestive system - Improve your posture when you stand or sit

How to do:

  • Stand straight and tall.
  • Spread the legs a few inches apart and spread the toes.
  • Keep the arms alongside the body.
  • The shoulders must be relaxed and not stiff.
  • Raise the arms above your head.
  • Hold the posture and breathe slowly.
  • Retain as long as comfortable.

yoga
yoga

2. Butterfly Pose (Baddha Konasana)

The butterfly pose, as we all know it, is a great way to engage your groin area, which is usually a stiff and ignored part of the body. Ideally meant to be done early in the morning on an empty stomach.

Possible benefits:

Stimulate your urinary bladder - Manage kidney problems - Improve the functioning of your digestive system - Deal with the menopause process - Relieve fatigue

How to do:

  • Sit with the spine upright and legs spread out straight.
  • Fold the legs so that the feet are touching each other. Hold them with the hands.
  • While exhaling, gently move the thighs and knees in a downward motion.
  • Then start flapping the legs up and down, like the wings of a butterfly.
  • The flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.
  • Slow down gradually and then stop.
  • Gently release the posture while exhaling.

3. Cobra Pose (Bhujangasana)

A pose that resembles the rising head of a cobra, Bhujangasana is best known for its ability to engage the lower back, shoulders and chest. Individuals with spine injuries, back problems or lower back pain should ideally practice this asana every single morning.

Possible benefits:

Deal with lower back stiffness - Address spinal pain - Relieve pressure from the shoulders and chest - Stretch and engage the abdomen - Improve flexibility - Get rid of hunching problems

How to do:

  • Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
  • Pull the shoulders slightly back towards the spine.
  • Engage the abdomen throughout the exercise as it keeps the lower back protected.
  • Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
  • Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good, morning yoga pose to practice daily.

yoga
yoga

4. Boat Pose (Naukasana)

This balancing yoga pose might help to de-stress and revitalize.

Possible benefits:

Strengthens the core, arm muscles, shoulders, and thighs - Great for the liver and kidneys - Helps reduce constipation and alleviates digestive problems.

How to do:

  • Lie down flat with feet aligned together and arms on the sides.
  • Keep the arms and fingers outstretched in the direction of the toes.
  • Inhale and while exhaling, lift the chest and feet off the ground, to form a ‘V’ shape.
  • This will build tension and stretch in the core.
  • The weight of the body will solely rest on the hips.
  • The eyes, hands, and toes should align straight.
  • Hold the breath and retain the posture for a few seconds.
  • Exhale slowly while bringing the body down to the neutral position. And relax.

5. Corpse Pose (Savasana)

Amongst the most popular and easiest of yogic asanas is the Shavasana. Meant to be done at the end of every yoga session (or workout), this posture involves lying down on your back and breathing uniformly, while relaxing every muscle in your body.

Possible benefits:

Cure insomnia (a common problem during old age) - Deal with constipation - Improve concentration levels - Ease stress and anxiety - Improve mental health - Rejuvenate your body

How to do:

  • Lie on the back with legs straight and arms at the sides. The arms should be at a minimum distance of six inches away from the body.
  • Keep the eyes closed, and palms faced upwards.
  • Keep the feet drop open.
  • Breathe normally while resting the body’s weight on the ground.
  • Slowly exhale while relaxing and de-stressing all the body parts.
  • This is the best relaxing yoga pose.

yoga

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