Health experts have identified five yoga postures that can help you maintain a youthful appearance and vitality: The ancient practice of yoga is acclaimed for its holistic benefits that go beyond just physical health.
Yoga also acts as a powerful anti-aging tool: engaging in activities such as yoga can lower cortisol and stress levels, which can lead to reduced body fat, improved blood flow, and healthier, more youthful-looking skin.
The method is popular among many A-listers, with celebrities like Jennifer Aniston, Sandra Bullock and Demi Moore all owing their youthful looks in part to their dedication to yoga, reports the Liverpool Echo.
Jennifer Aniston’s longtime yoga and spin instructor, Mandy Ingber, gave us a glimpse into the 54-year-old star’s workout routine. Speaking with Healthista, she said, “Me and my clients try to work out every day.”
“I aim to train seven days a week, but usually five. Diet and exercise are key. With Jennifer Aniston, it was 30 minutes of spinning, 40 minutes of yoga, and some ‘hybrid’ yoga poses combined with toning exercises.”
“We do power yoga, vinyasa flow, yin stretching, and then finish off with an infrared sauna,” says Heather Jacoby, an expert yoga teacher at Yogatique with over 15 years of experience and RYT-200 certification, who shares her top five yoga moves for toning muscles, improving flexibility, and maintaining a youthful glow.
1. Boat Pose (Navasana)
This pose isn’t just for aesthetic purposes: It’s also a great core exercise that improves your balance and engages your abdominal muscles, which in turn supports your spine, improves posture, and reduces belly fat.
How to do it:
- Sit on the floor with your knees bent and your feet flat.
- Lean back slightly, engage your core, and lift your torso off the deck.
- Extend your legs straight in front of you, or if that’s difficult, keep your knees bent.
- Extend your arms in front of you with your palms facing down.
- Hold the position for 10 to 20 seconds, or as long as you can without compromising form, then slowly return to the starting position.
2. 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.
How to do it:
- Start on all fours with your knees hip-width apart and your hands shoulder-width apart.
- Press your hips high, toward the sky, and straighten your legs as far as is comfortable.
- Your heels should be flat on the ground, but if they can’t reach the mat, press down with your heels.
- Lengthen your neck and spine, gaze between your legs, and hold the position for 5 to 10 breaths.
3. 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.”
How to do it:
- Begin in a standing position with your feet hip-width apart.
- Take a big step back with one foot, pointing your back foot inward at a 45-degree angle.
- Bend your front knee until it’s at a 90-degree angle so your front shin is perpendicular to the floor.
- Extend your arms out to the sides, palms down, and gaze upward at the top of your hands in front of you.
- Hold for 5 to 10 breaths on each side.
4. 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.
How to do it:
- Get on all fours with your knees hip-width apart and your hands shoulder-width apart.
- Press back from your knees into a high plank position, creating a straight line from your head to your heels.
- Engage your core and keep your back flat, not sagging or arching.
- Start with 30 seconds and gradually increase the hold time, holding it for as long as you can comfortably maintain good form.
5. Bridge Pose (Setu Bandhasana)
“Bridge pose corrects posture, opens the chest, improves posture and promotes a healthy glow,” explains Heather.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Raise your hips off the ground until your knees form a straight line from your shoulders to your knees.
- Interlock your fingers under your body for support or place your arms at your sides.
- Gently lift your chin to stretch your neck without straining it.
- Hold for 3 to 5 breaths and slowly return to starting position.
Heather adds: “The beauty of yoga is its ability to provide both immediate and lasting results,” and she recommends incorporating these exercises into your daily routine to improve strength, flexibility, stress reduction and a youthful appearance.
“Start slowly, listen to your body, and see amazing results,” suggests Heather. It’s important to consult with a certified yoga instructor before attempting any new poses, especially if you have any health concerns or past injuries.
