Your body needs more attention as you age. Normal wear and tear need to be taken care of by leading a healthy lifestyle, which includes a regular fitness routine and a balanced daily diet. This is essential to delay the onset of age-induced health conditions and help the body to continue to work as perfectly as is realistically possible.
In collaboration with The Channel 46, the Founder of Isira Yoga, Nikita Agrawal advises 5 yoga asanas to help your body stay fit as you grow older.
1. Baddha Konasana (Bound Angle Pose)
Instructions to reach the pose
- Sit with legs straight out
- Bend your knees and allow them to fall open to the sides.
- Draw the soles of your feet together and use your hands to open them like a book.
- For little advanced practice, lean forward by flexing your hips while keeping a long spine.
2. Tadasana (Mountain Pose)
Instructions to reach the pose
- Keep your knees, thighs and feet together.
- Activate your toes, pointing in front.
- Interlock your fingers over your head.
- Inhale and stretch your arms over your head, with palms facing up. Lift your heels and stand on your toes.
- Breathe normally while holding the posture.
3. Marjariasana (Cat Pose)
Instructions to reach the pose
- Come onto all your fours with your knees hip-distance apart.
- Bring your hips over your knees.
- Push your toes into the mat.
- Inhale and tuck your tailbone and round your back.
- Draw your navel towards your spine.
- Lower your head and bring your chin to your chest.
- Hope for a few breaths and repeat a few times.
Caution
- Avoid practising this pose if you have low or high blood pressure.
- Don’t do this pose if you have a back or neck injury.
4. Ardha Matsyendra Asana (Seated Twist Pose)
Instructions to reach the pose
- Sit cross-legged on your mat.
- Lift your right knee and place its sole on the mat outside your left knee.
- Inhale and raise your left hand to the ceiling stretching it up
- Exhale and bring your left elbow down to the outside of your right knee while twisting your torso to the right side from the base of your spine.
- Place your right hand on the mat behind your hips for support or if comfortable wrap it around your waist, and turn your head to the right looking past your right shoulder.
- Keep shoulders in one line.
- Breathe normally while holding the posture.
- To release slowly unwind and repeat on the other side.
Caution
- Listen to your body, and twist accordingly.
- Don’t strain your neck.
5. Bhujangasana (Cobra Pose)
Instructions to reach the pose
- Lie down on your stomach with your hands beside your ribs and toes pressed on the mat.
- Inhale and lift your head and chest lightly using your hands.
- Slightly bend your elbows, relax and roll your shoulders back and down.
- Arch your neck and look upward gently.
- Breathe normally while holding the posture.
- To release the posture, gently drop your chest on the floor.
Caution
- Avoid practising this pose if you have spondylitis or severe asthma.
- Don’t do this in case of a back injury.
- Pregnant women should also avoid doing this asana.
Open up like never before and participate in conversations about beauty, entrepreneurship, mental health, menstrual & sexual health, and more. Desi women, join our community NOW!
