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Doctor’s Note: Everyone 40+ Should Do These 5 Yoga Stretches To Stay Lean & Limber

| Super User | Contour


Muscles and tendons become less elastic as we age, which eventually causes problems for our joints.

Since flexibility is so important as we get older, fitness professionals advise us to improve it.

Tom Iannetta ATC, CSCS, a senior athletic trainer and certified strength and conditioning specialist, advised The Cleveland Clinic that "[you] need to combine a solid flexibility program alongside your strength training program." You may keep flexible and lower your risk of tendon rips and other injuries by practicing yoga or just simple stretching exercises.

To reap the rewards of yoga, you don't have to practice it full out. You can Incorporate some effective yoga poses into your current exercise routine to keep your muscles flexible, build your connective tissue, and prepare your body for more of the activities you enjoy, such as running, playing sports, or simply practicing more yoga. Following are five excellent yoga poses that everyone over 40 should think about trying.

Head-to-Knee Pose (Janushirasana)

Your legs should be out in front of you as you sit down on the floor. The left heel should be brought to the crotch. Grab your right foot below the toes with your hands clasped, arms raised, and reaching forward. Even if it means lifting your knee off the floor, touch your forehead to your right knee. For 30 seconds, keep the posture. Continue by switching legs.

Half Tortoise (Ardha-Kurmasana)

Set your knees hip-width apart on the ground while you kneel on it. Straighten your back and sit your bottom down on your heels. Inhale deeply, draw your hands together, and then extend them upward on the floor, above your head. Lean forward as you exhale. Place your pinkies on the ground after letting your forehead touch it. Go a few inches forward. Take a 30-second pause in this posture. Resuming where you left off, you should perform the exercise twice more after a 20-second break. Your triceps, deltoids, lats, and hip joints will all become more flexible as a result of this.

Bow Pose (Dhanurasana)

Put a towel roll under your hips as you lay facedown. Once you have exhaled, nudge your heels as near as you can to your butt. Grab your ankles by reaching back. While maintaining hip-width separation between your knees, steadily lift your torso and thighs off the ground while inhaling. Try to straighten your knees while letting your shoulders drop and looking up. Once you've held for 30 seconds, take 20 seconds to rest. To enhance blood circulation in your back, repeat this two more times.

Twisting Spine Pose (Ardha-Matsyendrasana)

Your legs should be out in front of you as you sit down on the floor. Lifting your right leg over your left, place your left foot beneath your right hamstring. Outside your left knee, plant your right foot on the ground. Put your left leg flat on the ground and turn your body to the right. Your right knee should be positioned behind you as your left triceps should be positioned there. You should look to your right. Repeat the exercise on the opposing side after holding for 30 seconds. Your cervical spine can more readily be rotated with the aid of this motion.

Camel Pose (Ustrasana)

Kneel on the ground with your legs hip-width apart. Put your hands on hips, and then gently stretch the muscles in your back by moving your hips forward. Arch your back, inhale deeply, and grab your heels with your lower arm. You should have your hips higher than your knees. Look up, and relax your neck. To strengthen your lower back, hold this position for 30 seconds while inhaling slowly and deeply. Being the most challenging posture presented here, it should only be done after several months of practice. However, it promotes spine flexibility.