Workout fads can come and go, but there is a proven exercise program which billions of people have practised for over 5,000 years. Not only that, but it’s perfect for all ages: yoga.
Not only does it burn calories and tone your muscles, it’s a complete workout for your mind and body. Here are five yoga poses you can do at home – regardless of your age.
#1 Modified utkatasana (chair pose)
For this exercise, you’ll need two blocks. Stand on a mat with your feet a hip-width apart. Position one block at the widest distance between your feet, placing your big toes slightly over the edge of the block.
Put the other block between your thighs (you should be able to feel your outer thigh muscles moving around). Keep your spine straight and your chin pulled back.
#2 Bhujangasana (cobra pose)
On your hands and knees, place your wrists 5cm in front of your shoulders. Push your belly button toward your spine, shift your weight forward, so your shoulders are over your wrists, and gradually lower onto the mat.
Lengthen your left arm along your side, with the palm facing up. Look at your right shoulder, and bend your right arm beneath your left cheek. Lower your head and right arm toward the mat, placing your right palm upon it.
#3 Supported Setu Bandha Sarvangasana (bridge pose)
Lie down, bend your knees and place your feet on the mat, directly beneath your knees. Press your big toes, pinky toes and heels into the mat. With your neck lengthened, press your feet into the mat, lifting your hips.
You should feel your thighs pressing toward each other, with your outer thighs wrapping down and back, and your tailbone lengthening.
#4 Supported Salamba Sarvangasana (shoulderstand)
Resting your hips on the block, lift one foot off the floor at a time, until you feel your feet floating. Let your sacrum spread across the block, keeping your tailbone parallel to the block.
To go deeper into the inversion, extend your feet to the ceiling. Keep your arms along your sides, with your palms facing up or down.
#5 Adho Mukha Svanasana (downward-facing dog)
On a yoga mat, place your feet firmly on the ground, raise your bottom to the ceiling and then place your hands on the ground in front of you too. This classic pose creates harmony between your upper and lower body, opens your chest and lengthens the backs of your legs.
It combines the inward focus you’ll get from a forward bend, the upper body strength of an arm balance and the energy boost of an inversion.
No matter your age, the Mukti Freedom Yoga team can help you learn sustainable yoga poses for your daily routine.
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