Yoga has been used by humans for millennia as a path to spiritual development and training for self-awareness. To this day, the ancient practice offers multiple benefits. As anti-aging expert Kellie Olver points out, yoga poses support mental alertness, body balance, and flexibility.
You may feel intimidated by the idea of trying yoga because you’re afraid it takes extreme strength and flexibility. The beauty of this practice is that there are many yoga poses anyone can do, and you can easily adjust your effort to your own comfort level.
Here are four yoga poses that are simple enough for anyone to do.
Warrior I Pose
This is one of the most basic yoga poses, and works the entire body while opening the heart chakra. To do Warrior I:
• Stand with feet hip-width apart and arms down at sides.
• Turn right foot to a 90-degree angle, pointing forward on your mat.
• Turn left foot to a 45-degree angle.
• Exhale slowly and lower your body until your right knee is at a 90-degree angle, keeping your left leg straight.
• At the same time, raise both arms, keeping them straight and near your head, with shoulders dropped.
• Flex your head back and gaze up at your thumbs.
• Hold for 20-60 seconds, maintaining steady, measured breaths through your nose.
• Release by pressing into your back heel and straightening your front leg.
• Lower your arms and turn your body to repeat on the opposite side.
Cat/cow is one of the best stretching yoga poses.
• Lower yourself to all fours on the mat, with hands shoulder-width and knees hip-width apart. Make sure your back is flat like a table.
• Slowly inhale while looking upward and lowering your back (cow).
• Gently return to neutral (with back flat).
• Exhale while slowly curving your back upward and lowering your head down between your shoulders (cat).
• Return to middle position.
• Repeat as many times as comfortable for you, taking care to maintain slow, steady breathing throughout.
Chair is one of the most effective poses for building balance and endurance. It’s especially good for developing that sought-after yoga rear by cultivating glute strength.
• Stand with legs together and firmly lower yourself into a partial squat. Go as far as you feel comfortable.
• At the same time, inhale slowly and bring your arms straight overhead, palms facing each other.
• Lower further if possible, making sure that your knees do not extend over your toes.
• Lift from the sternum so that your abdomen is stretched and upright. Press your weight into your heels.
• Hold for 20-30 seconds, taking deep breaths throughout.
• Release by firmly pressing back into an upright position.
Kellie Olver recommends yoga as an effective component of staying young, connecting with your spiritual self, and steadying a stressed mind. Don’t be afraid to try out yoga poses for anyone –you might be surprised just how quickly you get hooked!