Aging gracefully and maintaining fitness, strength, and health depends heavily on adopting the appropriate diet and exercise routines. For example, studies have highlighted that incorporating a consistent yoga regimen can significantly enhance balance, flexibility, and mobility. It also helps in reducing the resting heart rate, improves endurance, and elevates both physical and mental health. If you’re looking for a starting point, you might want to follow the lead of 69-year-old Debbie Wolff, a principal instructor at YogaSix, West Boca. She shares her top yoga poses aimed at promoting a youthful appearance, recommending these exercises specifically for individuals aged 65 and up.
Wolff emphasizes the importance of a balanced yoga practice that includes elements of strength, flexibility, mobility, balance, and even meditation through controlled breathing, regardless of one’s age. “Given the diversity in fitness levels among older adults, I’ve selected exercises that cater to both ends of the fitness spectrum,” she says.
Continue reading to discover the key yoga exercises a 69-year-old teacher practices to retain a youthful glow. And after you’re done getting motivated, don’t forget to check out the 10 Best Balance Exercises To Help You Stay Active and Agile as You Grow Older.
Warrior II (Virabhadrasana II)
This yoga exercise helps you work on stability and strength. Warrior II promotes an inner state of calmness and focus and opens up your hips externally as you sit into the pose.
Stand tall at the top of your yoga mat with your arms at your sides and your palms open. “Step your right foot generously toward the back of the mat,” Wolff instructs. “With your left foot forward, turn your back foot toward (2 o’clock) the front right corner of your mat. Bend your front knee 90 degrees—[or less if that does not sit well with your body]. [Lift your arms to shoulder height as you bring] your right arm further toward the back leg to have the shoulders directly above the hips.” Hold this pose for three to five breaths before repeating on the other side.
Tree Pose (Vrksasana)
Next, we’ll move into tree pose. This exercise supports stability, balance, strength, and internal focus.
“From mountain pose, place your weight [on] the left foot,” Wolff instructs. “Hug your left hip to the midline for stability and strength, [and] turn your right hip open to the right side.” You can either lift your right foot to your ankle or place it above or below your knee. Keep your arms at your heart’s center, by your sides, or overhead. “If balance is not available, use a wall or any piece of stable furniture for support. A block is also useful to place the lifted foot onto,” Wolff suggests. Repeat on the opposite side.
Cobbler’s Pose (Baddha Konasana)
You can perform cobbler’s pose from a seated position or lying down on your back. This yoga exercise works your strength, flexibility, and inner focus.
“Bring the soles of the feet together to form a large diamond (for those more flexible, bring [your] feet closer to the groin),” Wolff explains. “Hold onto [your] ankles [or] shins, or have [your] hands on the floor on either side or in front and behind for stability and length. Hold the pose for three to five breaths or more as you start to feel the hips relax and the inner groins release.”
Cobra Pose (Bhujangasana) or Sphinx Pose (Salamba Bhujangasana)
In order to counterpose any forward folding spinal flexion, which is typical in many yoga practices, extending your spine is key. “For many older adults, this can be compromising, so they should ask their medical professional if it is safe for their bodies,” Wolff stresses.
To get started, lie down flat on your stomach for sphinx pose. Place your forearms on the ground elbows-width apart with your legs extended behind you. “Press the forearms into the mat to lift out of the shoulders,” Wolff instructs. “Keep your head held upright, lift the lower abdomen inward, [and] pull the heart forward. Find the lift below the hip bones and above the top of the pubic bone triangular space.” Hold this pose for three to five breaths.
To counterpose, bring your hips to your heels, and keep your arms at your sides to assume child’s pose.
“For a perhaps less stressful (for the back ) version, keep [your] arms next to [your] chest. [Your] elbows [should] hug inward toward ribs; pull the heart through [and keep your] head lifted on top of shoulders for cobra pose. (Think the head of the cobra snake),” Wolff says.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose strengthens your hips, glutes, abs, and thighs. It also opens up the chest and shoulders. For some yogis, it’s an excellent way to prepare for a bigger backbend. You can do this exercise on your back or by placing a yoga block below your sacrum.
“Lie down with [your] knees bent, hip-width apart. Heels [should be] in line with [your] sitting bones. (If you have trouble keeping your knees in line, you can place a block between the knees to help with the alignment and increase strength),” Wolff says. “Lift [your] hips in the air. Bring [your] arms behind [your] back, and interlace [your] fingers (unless you are on the block). Press through the shoulders and feet to create the lift, and hold the pose [for] three to five breaths.”
For a counterpose, lie down flat on your back, and bring your knees to your chest.
Spinal Twist
On your back, bring your right leg to your chest. Keep your left leg extended on the floor or bent if you have a sensitive lower back. “Draw the knee to the chest, and with the opposite hand, bring the knee across the body while keeping the right arm out to the side shoulder height or lower. Be conscious not to roll all the way over but to keep the back and shoulder connected to the floor,” Wolff instructs. Hold for three to five breaths, then repeat on the opposite side. If you feel comfortable doing so, do this exercise by bringing both knees to the chest and twisting them both at the same time.
Dead Bug
Last but not least, these yoga exercises wrap up with the dead bug. Lie down flat on your back, lift your legs, bend your knees to 90 degrees, and raise both arms toward the ceiling with palms facing each other. “Extend the right arm behind you and the left leg (bent or straight as needed) in front of you simultaneously,” Wolff instructs. “Then, return to [the] starting point and repeat the other side. Do three reps on each side.
Be sure to breathe in as you lower your leg and arm, and breathe in when lifting them back up to the start position. To make this exercise more challenging, feel free to hold light weights in your hands.
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Frequently Asked Questions (FAQs)
What are the 7 yoga exercises mentioned in the post?
The post discusses the following yoga exercises that the 69-year-old instructor incorporates into her routine to maintain a youthful appearance:
- Sun Salutations (Surya Namaskar)
- Standing Forward Bend (Uttanasana)
- Plow Pose (Halasana)
- Seated Forward Bend (Paschimottanasana)
- Cobra Pose (Bhujangasana)
- Camel Pose (Ustrasana)
- Corpse Pose (Savasana)
How often does the instructor practice these exercises?
The instructor practices these yoga exercises daily as part of her morning routine. She believes consistency is key to achieving and maintaining results.
Can beginners attempt these yoga exercises?
Yes, beginners can attempt these exercises, but it’s important to start slowly and pay attention to your body’s limitations. Modifications are available for most poses, and it’s recommended to learn them under the guidance of a certified yoga instructor.
Are these exercises suitable for all ages?
While these exercises are beneficial for people of all ages, it is always advisable to consult with a healthcare provider before beginning any new exercise regimen, especially for individuals over 60 or those with pre-existing health conditions.
How long do these exercises take to show results?
Results can vary based on factors like consistency, individual health conditions, and lifestyle. However, many practitioners report feeling more energized and noticing improvements in flexibility and posture within a few weeks.
Do these exercises help with anti-aging?
Yes, these yoga exercises promote better circulation, flexibility, balance, and stress reduction, all of which can contribute to a youthful appearance and vitality. However, a holistic approach including a balanced diet, hydration, and skincare is also important for anti-aging.
Can these exercises help with weight loss?
While the primary focus of these exercises is on flexibility, balance, and overall well-being, they can also contribute to weight loss as part of a comprehensive lifestyle approach that includes healthy eating and other forms of exercise.
