Four Yoga Poses for Anti-Aging

Yoga can relieve stress, give you flexibility and strength, and regulate metabolic rate, which all slow down the aging process. Here are four yoga poses that effectively make you look and feel younger, and live longer!

1. Reclining Twist

Benefits: Twisting squeezes and stretches all the internal organs and especially improves sluggish digestion. This twist is easy and relaxing. It also eases back tension and increases the flexibility of the spine.

Instructions: Lie on your back with arms open like airplane wings. Bend the right knee toward the chest. Inhale and bring the left hand to the outside of the right knee. Exhale and bring the right knee to the left while keeping your right shoulder on the floor. Let the left toes fall to the left. As you are in the twist, do three slow breaths. With each inhalation, elongate your spine and fill up the lungs; with each exhalation, deepen your twist more. After three breaths, turn to the center and do the other side. Repeat 3 times for each side.

2. Lunge

Benefits: Strengthens the legs and knee joints and increases bone density in the legs. Opens the hip joints and relieves back pain and sciatica. In addition, it stimulates the energy channels in the feet which relate to all the internal organs according to Tradition Chinese Medicine.

Instructions: Keel down with a right angle between thighs and shins. Stick the right leg out in front of you. The right leg is straight now. Then slowly bend the right knee to 90 degree and bring your torso forward, but keep your upper body upright. Make sure that your right knee is directly above your right heel. Feel the groins stretch and let the pelvis sink. Stay here (low lunge) for three slow breaths. Then lean forward and bring your fingertips of both hands to the floor. Keep the spine long. Then curl the left toes under, bring left knee off the floor, and straighten the left leg. Evenly distribute your weight to both legs, meaning mostly to keep your back leg strong. Stay here (high lunge) for 3 slow breaths. Do the other side. Repeat 3 times for each side.

3. Plow Pose

Benefits: Relieves stress and tension. Stimulates the thyroid and regulates the metabolic rate. However, this pose is more suitable for intermediate or advanced yoga practitioners. If you are a beginner, consult with a yoga instructor first.

Instructions: Lie on your back with arms alongside your body. To protect the neck, put a folded blanket under your upper back and align your shoulders to the rim of the blanket. So your upper body is on the blanket and your head on the floor. Bring your legs up and over your head. Lift your pelvis and lower back. Bring your arms to the lower back for support and try to reach or even touch the floor over head with the feet. If you are a beginner or have a delicate neck, place a chair over head so your legs can rest on the chair when you are in the pose.

4. Child Pose

Benefits: Balances the immune system - boosts the immunity and relieves allergy. Eases neck and back pain. Relieves stress and calms the brain. It is said that a 15-minute Child Pose equals an 1-hour sleep.

Instructions: Sit on your heels with knees open and toes touched. If it feels difficult, sit on a folded blanket and/or place a folded blanket between hips and heels. Inhale and bring both arms up at shoulder height. Exhale, bring the forehead to the floor and let the arms swing to the back. Relax here and breathe slowly. Stay for 2-5 minutes.