Getting Started on Anti-aging exercises
If your looking for a type of exercise that will have anti-aging benefits, that will transform your mood, improve flexibility, strength and posture, or you’re simply interested in increasing energy and slimming down, yoga offers all of these advantages and many more.
The best thing about yoga is that it doesn’t take a lot of time out of your day.
In fact, if you can spare just 15 minutes, you can reap the benefits and rewards that come with integrating this mind & body practice into your daily routine.
So are you ready to learn the top yoga poses that will help you improve your health, rejuvenate, and live a better, more positive life?
Top Poses to Reduce Stress
We all deal with stress and anxiety in our daily lives. Whether it comes from business or personal relationships, learning how to effectively cope with anxiety and manage stress levels is an important role in living a happy and successful life.
Yoga is also a powerful tool at helping to channel negative energy from your body so that you can reset your mind and spirit so that you’re focused on remaining calm and relaxed.
In addition, these poses will help you to experience an increase in energy and focus while decreasing tension.
This pose will test your balance and core strength.
Step 1: Begin by standing in the mountain pose with your feet together and your knees slightly bent.
You could also choose to start in a chair position where you are sitting deeply within the pose right from the beginning.
Step 2: Shift your weight onto your left foot and cross your right thigh over your left. If you can hook your right foot behind your left calf, go for it! If not, don’t worry. You’ll still gain all the benefits of this strengthening pose.
Step 3: Cross your left elbow over your right and bring the palms of your hands together.
Step 4: Squeeze your legs together and sit back as if sitting in a chair. Life your elbows to shoulder height and reach your hands forward away from you to really feel that stretch.
If you feel comfortable, you can bow slightly forward and bring the bottom of your elbow to the top of your knee.
This is a great pose to help you relax but it’s also a fantastic resting position in between more intense transitions.
Step 1: Start on your hands and knees. Inhale deeply and begin to clear your mind of all thoughts. Listen to your breathing.
Step 2: Spread your knees apart while keeping both big toes touching. Rest your buttocks on your heels comfortably.
Step 3: Sit up straight to lengthen and stretch your spine. Now, exhale, bow forward, moving your torso in between your thighs. Let your forehead touch the floor.
Step 4: Keep your arms extended and stretched with your palms facing down as you press back slightly with your hands, maintaining contact with your buttocks and your heels. Keep your eyes closed as you breathe in, breathe out.
Step 5: Hold for a minute or longer. To release, use your hands to walk your torso back into an upright, sitting position.
Your Daily Routine
As you learn different poses, feel free to switch things up and add different routines into your weekly schedule.
In addition, the more flexible you become, the longer you’ll be able to hold the poses or the more challenging you can make them!
The Downward Facing Dog
Downward Dog can work out any kinks in the body and brings blood flow to the brain. It also strengthens, lengthens, and energizes every one of your muscles.
It’s important to learn how to do Down Dog correctly so you can truly reap all of the rewards of the pose.
Step 1: Start with your hands and knees on the floor in a comfortable position with your buttocks pointed out and slightly up.
Step 2: Next, place your knees directly below your hips and your hands slightly forward (towards your shoulders). Spread the palms of your hands out on the floor and turn your toes under.
Step 3: Lift your knees up by curling your toes under as you move. Straighten your knees, draw your thighs back and lift your legs higher. Reach your heels down.
Step 4: Hold this position ensuring that your arms are straight and your thighs are pressed back, elongating your spine. Breathe in deeply and smoothly.
Step 5: Lower your knees to the floor to release the position.
The Locust Pose
The most important benefit of this pose is that it stimulates the parasympathetic nerves in the lower spinal region and blood.
Removes the pressure on the sciatic nerve and gives relief from the backache and slipped disc if the case is not severe.
Step 1: Begin by lying on your stomach, chin on the floor and your legs and arms placed alongside your body. Keep your palms facing down.
Step 2: Pull up your knees, squeezing your buttocks and thighs as you pull and press your pubic bone down to the floor like you did with the cobra pose.
Step 3: Inhale deeply, lifting your legs, chest, head and arms from the floor. Reach out, keeping your neck in line with your spine.
Step 4: Drop your shoulders down, and press your chest forward slowly. Keep your buttocks and legs strong.
Step 5: Breathe and hold for 2-5 breaths.
Step 6: Release, exhaling slowing, lowering your head, arms, legs and chest
to the floor.
Tree pose contributes to a preferable tone up the leg muscles as well as ligaments. It also helps in the improvement of alertness, endurance and also balance.
Step 1: Begin by standing with your feet together, inner ankles and knees touching.
Step 2: Bring your hands together at the center of your chest. Exhale deeply, focusing on the pose.
Step 3: Shift your weight onto your right foot, then bend your left knee and move it upwards. Keep your spine stretched, reach down and clasp your left ankle. Place the sole of your left foot on your inner right thigh.
Step 4: Stand tall, keeping your focus on the wall in front of you in a straight line.
Step 5: Press your left foot into your inner right thigh while pressing your right thigh into your foot to strength your core and improve your balance.
Step 6: If you feel balanced, raise your arms above your head with your palms together. Breathe and hold for 5-8 breaths.
Step 7: Release, slowing exhaling while bring your arms down. Release your legs.
Step 8: Repeat on the other side.
Upward Plank Pose
Upward Plank Pose is a powerful yoga pose that stretches the chest, shoulders and abdomen while strengthening the spine, arms and wrists.
Step 1: Begin by sitting with your hands placed a few inches behind your hips with your fingers pointing forward.
Step 2: Bend your knees and place your feet flat on the floor, big toes turned inward and heels placed at least a foot away from your buttocks.
Step 3: Begin with a deep exhale, then press your inner feet and
hands down against the floor.
Step 4: Lift your hips until you come into a reverse tabletop position, with your thighs and torso parallel to the floor.
Yoga offers so many benefits to your everyday life and since it only takes a few minutes each day, it’s easy to stay focused and on track.
In addition to all the benefits we’ve discussed in this special report, such as reducing stress, improving overall mental health, supporting weight loss, and having anti-aging benefits, yoga also is known to decrease the risk of heart disease while reducing the pace of your breathing which is linked to a longer life span!
And if you’ve ever found yourself suffering from insomnia, yoga can help you get a sound night’s sleep.
There’s no better or easier way to set yourself on a path towards ongoing happiness, mental clarity and health than by incorporating yoga into your everyday life.