5 anti-aging postures of yoga

1. Seated twist 

Twists promote a healthy spine and can relieve back muscles tight from too much sitting

• Sit in a comfortable cross-legged position with spine upright. If you find yourself uncomfortable or slouching, try placing a folded blanket, cushion or yoga block or bolster under your hips.
• Inhale and sit up as straight as possible. On the exhale, twist gently to the right, starting the movement from the base of the spine and letting it flow upward. As you move, place the left hand on the right knee and the right hand behind you for balance. Move the head last and only as far as it can comfortably go without strain.
• On each inhale, lengthen the spine – you will likely move slightly out of the twist. On each exhale, gently twist deeper.
• Return to center on an inhale, then repeat on the left, making sure to switch the crossing of your legs first.

2. Downward dog

• Start on hands and knees, with wrists under shoulders and knees under hips. Fingers should be spread wide and engaged, with middle fingers pointing forward. Look behind you and check that feet are about hip width apart.
• Curl under the toes and reach the tailbone toward the ceiling. At this point, keep the heels high off the floor and keep a gentle bend in the knees. 
• Gently straighten the knees and lower the heels toward the floor (it's unlikely that they'll touch) until you feel a soft stretch in the back of the legs and in the back. If it feels too strong, bend the knees again until you're more comfortable. The very  flexible might want to take their feet a bit farther apart.
• Rather than dumping all the weight into the shoulders, aim to balance it between hands and feet. Engage the hands and arms as though you were reaching forward with your hands. Bring the belly button toward the spine and engage the core rather than sinking at the ribs.

3. Squat

• Start in equal standing posture with feet together and arms at sides.
• Keeping the knees and feet together, sit back as though you were going to sit in a chair. Only go as far as you are comfortable and balanced, but do try to challenge your muscles.To protect the knees , make sure they're behind the toes and not moving forward.
• At the same time, reach the arms straight in front of you to help with balance.

Change it up: If it's easier to balance, you can do this pose with feet hip width apart – just be sure the knees are pointed in the same direction as the toes and not caving inward. Play with how deep you can go while maintaining an erect spine and happy knees

4. Tree pose

• Start in equal standing posture, then shift most of your body weight into the left foot and leg. Bring your hands to prayer position in front of the chest.
• Come onto the toes of the right foot and open the right hip and leg.
• If your balance is unsteady, keep your right toes on the floor, right heel against the inside of the left calf. If you feel stable here, lift the right foot off the floor and place against the inside of the left calf or thigh, being careful not to press against the knee.
• Take a few breaths, then slowly lower and repeat on the second side.

5. Equal standing

• In bare feet, stand on a yoga mat or the floor with feet parallel and together or hip-width apart, arms hanging at sides.

• Focus on the feet and how your body weight is distributed. Without lifting the soles of your feet off the floor, shift forward, backward and side to side to move your body weight until you bring it to center.
• Moving your attention up the body, feel that your hips are stacked over ankles and shoulders over hips. Move the chin back so that the skull is balanced on the spine. Aim to find an equilibrium that means you're using as little muscle strength as possible to stand.
• Imagine that a string is pulling you up from the crown of your head.

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