Exercise such as yoga can lower cortisol and stress levels, reduce body fat, improve blood circulation and result in healthier, more youthful looking skin.
Health experts list five yoga poses that can help you look and feel younger: It’s no secret that the age-old practice of yoga does more than just keep you healthy.
Yoga can be a powerful rejuvenating tool, especially in anti-aging, and its transformational powers have been demonstrated by celebrities such as Jennifer Aniston, Sandra Bullock and Demi Moore.
They cite their regular yoga practice as one of the reasons for their youthful looks, and Mandy Ingber, Jennifer’s yoga and spin instructor for over 15 years, previously spoke about the 55-year-old’s workout routine.
In an interview with Healthista, she said: “Me and my clients try to work out every day. I aim to train seven days a week, but usually it’s five. Diet and exercise are key.”
She added: “Jennifer Aniston and I did 30 minutes of spinning and 40 minutes of yoga, combining my ‘hybrid’ yoga poses and toning exercises. We did power yoga, vinyasa flow, yin yoga stretches and finished off with an infrared sauna.”
Veteran yoga expert Heather Jacoby of The Yogatique recommends five yoga poses designed to improve muscle tone, flexibility, and a youthful appearance. Heather has been practicing yoga for over 15 years and is a RYT-200 certified instructor.
1. Downward Facing Dog (Adho Mukha Svanasana)
“Downward Dog is a powerhouse pose that strengthens your core, improves circulation and stretches your hamstrings, helping to produce a leaner, more youthful physique,” says Heather.
procedure:
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Get on all fours with your knees hip-width apart and your hands shoulder-width apart.
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Press your hips back and up toward the ceiling, stretching your legs as far as you can comfortably.
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Keep your heels flat on the ground, or if your heels are not touching the mat, press down into the ground with your heels.
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Lengthen your neck and spine, gaze between your legs, and hold the position for 5 to 10 breaths.
2. Warrior II (Virabhadrasana II)
“Good posture helps you look and feel more confident,” says Heather. “Warrior Pose II strengthens your legs and core, improving your posture to exude youthful vitality.”
procedure:
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Begin in a standing position with your feet hip-width apart.
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Take a big step back with one foot, pointing your back foot inward at a 45-degree angle.
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Bend your front knee until it’s at a 90-degree angle so your front shin is perpendicular to the floor.
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Extend your arms out to the sides, palms down, and gaze upward at the top of your hands in front of you.
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Hold for 5 to 10 breaths on each side.
3. Plank Pose (Chaturanga Dandasana)
This challenging pose will strengthen your core and arms, toning your physique. A stronger core will improve your balance and stability, reducing the risk of falls, which can be a concern as you age.
procedure:
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Get on all fours with your knees hip-width apart and your hands shoulder-width apart.
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Press back from your knees into a high plank position, creating a straight line from your head to your heels.
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Engage your core and keep your back flat, not sagging or arching.
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Start with 30 seconds and gradually increase the hold time, holding it for as long as you can comfortably maintain good form.
4. Bridge Pose (Setu Bandhasana)
“Bridge pose corrects posture, opens the chest, improves posture and promotes a healthy glow,” explains Heather.
procedure:
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Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
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Lift your hips off the ground until your body is in a straight line from your knees to your shoulders.
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Interlace your fingers under your body for support, or keep your arms relaxed at your sides.
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Slowly lift your chin and lengthen your neck, but don’t force it.
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Hold for 3 to 5 breaths and then slowly lower back to the starting position.
5. Boat Pose (Navasana)
This core-strengthening pose will tone your abs and improve your balance. Strong core muscles support your spine, improve your posture, and reduce the appearance of belly fat.
procedure:
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Sit on the floor with your knees bent and your feet flat on the ground.
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Lean back slightly and engage your core to lift your torso off the ground.
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Extend your legs straight out in front of you, or keep your knees bent if necessary.
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Extend your arms in front of you with your palms facing down.
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Hold the position for 10 to 20 seconds, or as long as you can comfortably maintain a good posture. Slowly lower yourself back to the starting position.
“The beauty of yoga is its ability to provide both immediate and lasting results,” Heather explains. Incorporating these poses into your routine can help give you a youthful glow and increase your strength, flexibility and calm, she says.
“Start slowly, listen to your body, and witness amazing results,” she adds.It’s important to consult with a qualified yoga teacher before trying these poses, especially if you have any pre-existing health issues or injuries.
