Yoga consists of many types of practices. It includes Asanas (exercise), Pranayama (breathing techniques), meditation, and deep relaxation practices. The practice of Yoga has an unbelievable impact on the physical and mental health of the practitioner. It makes the body healthy, cultivates awareness, and induces relaxation by calming the mind. The psycho-physiological impact of yoga has made it one of the most popular practices of the 21st century. Regular practice of Asanas and Pranayama has numerous advantages on body health, mood, metabolic regulation, blood pressure, and other important functions. The breathing exercises that are an intricate part of Yoga are known to regulate mental health. It also reduces anxiety, stress, and depression. You can reap these benefits through regular practice.
Below are some best anti-aging yoga poses that you can do regularly to stay younger and fit for a longer period of life.
Anti-Aging Yoga Poses
Anti-aging yoga is known to reduce the impact of age on the body. Yoga prevents and to an extent also reverse the aging process in the body.
1. Equal standing
Equal standing or Tadasana is a great pose that helps to improve the posture and increases awareness of the body’s postural tendency.
- Stand bare feet on the mat and keep the feet parallel with arms on the sides
- Keep your focus on the distribution of body weight and the feet, shift forward and backward, and on the sides but do not lift the soles from the floor.
- Keep the center of your body intact
- Try to find equilibrium by putting your head erect on the spine and keeping your attention on the body
- Do not engage your muscles too much but keep the body in an erect position
- Stay in this position for a few minutes
The Asana helps to improve the body posture
The pose helps to balance the body while keeping you centered
- Align your shoulders in a plant pose and move forward keeping the balls on the feet intact and pressing into the soles
- Keep pushing your heels and creating a string of straight, taut imaginary energy from your crown to feet bringing the lower body to life
- Inhale and draw the shoulders and thighs upwards, pull the lower body upwards
- Exhale and bend the elbows, lower towards the floor, keep the body straight in a plank
- Lower the shoulders to the same height as elbows.
- Exhale and lower down the belly
Chaturanga aligns the body and gives strength to the erector spine. It improves core strength, posture, and stability. This is a pose that builds functional strength.
This is an effective pose helps to strengthen the lower body and protect the knees from wear and tear
Below are the steps
- Keep the feet together and the arms at sides.
- Sit back as if there is a chair and go as far as possible, keep the knees behind the toes
- Reach arms straight in front to balance
Benefits of this pose
Squat pose strengthens the core and the thigh muscles and prevents the risk of injury in the body. It increases the strength of the body
4. Seated twist (Matsyendrasana)
Seated twist or Matsyendrasana is a practice that helps to keep the spine healthy and keeps the back muscle relaxed.
- Sit comfortably and keep the spine upright
- Inhale, sit as straight and twist gently on exhaling, place your left hand on the right knee and place the right hand behind the back
- Inhale, lengthen your spine, and twist deeper
- Return on inhale, then repeat on another side
This pose promotes digestion and increases the mobility of the spine. It helps to massage the internal organs and also relieves lower back pain
5. Side Crow (Parsva Bakasana)
This is a sitting pose that improves the balance and stretches the back, shoulders, thighs, and lower part of the body
- Start by squatting and coming on balls of the feet with knees together and palms on the floor in front of you.
- Keep palms flat and turn on balls of feet, turn face on one side
- Lean forward and keep head lifted.
- Bend arms at a 90-degree angle and place your hips on the right arm
- Keep leaning until the upper arms are parallel to the floor, lift feet, and balance on hands.
- Lean, straighten your arms, and put your feet down
- Turn your knees and repeat the other side
Side Crow pose stretches the entire body including the wrists, shoulder, arm, and increases core strength. It improves balance and activates the navel chakra
6. Matsyasana (Fish Pose)
This is a pose that stretches the front of your body and engages the parts of the body that are often neglected
Steps for Matsyasana
- Lie on the back
- Move up to elbows with forearms on the ground
- Slide towards the back and keep forearms in place, puff up your chest and roll your shoulders while tucking shoulder blades firmly
- Press the palms firmly on the ground
- Lower your crown to the floor and open your throat.
- Keep your legs active
- press strongly into the forearms, raise your head and release your body into the original position
The pose engages the chest, abs, hip flexors, back, and neck. It also engages the parts of the body that are often neglected
7. Chair Pose (Utkatasana)
- To do chair pose Stand in the Tadasana pose, raise your arms perpendicular to the floor
- Exhale, bend your knees, keeping thighs parallel to the floor and knees project out, torso leaning slightly forward over thighs until the front torso
- Firm the shoulder blades with tailbone toward the floor
- Stay in this position for some time and come out of this pose with inhalation
This pose tones the leg muscles and strengthens the hip flexor and stretches the chest and lower body. It also stimulates the internal organs
8. Pattan Vrksasana
- Shift the weight of the body to one foot and lift the opposite foot upwards
- Interlaced the hands at your back
- Hinge forward and connect your chest to the standing leg with hips squared off
- Stay focused and balance
Benefits of Pattan Vrksasana
This asana strengthens the ankles and the legs. It strengthens shoulders and back muscles and tones the abdomen.
- Start in the Downward-Facing Dog position and exhale. Step right foot forward align your knee and keep legs firm
- Inhale, raise your torso and sweep your arms wide to both sides
- Keep the tailbone lengthened to the floor, go back through the left heel. Look up towards the thumbs.
- Do not press the ribs forward and push them towards the torso. Lift arms and try to reach through the finger. Hold this pose
- Exhale, release the body and bring your hands to the floor, exhale and return to Down Dog.
- Repeat the same on the other side
Kapyasana strengthens the quadriceps, hamstrings, and the muscles and knees. It improves balance, awareness, and concentration and improves the mental focus
So these are some steps that give long term benefits if you practice regularly. It’s better to practice yoga at least once a week to stay young and fit for lifetime.