Yoga Teacher Shares 4 Must-Do Stretches That Reverse Aging After 50
As life goes on and we log more miles, both in the gym and in everyday life, aches and pains tend to creep in. It might show up as neck tension from staring at a computer screen all day, tight hips from long hours sitting, or a stiff lower back thanks to poor posture. But while aging is inevitable, this constant stiffness and chronic pain don't have to be a life sentence. Stretching and practicing gentle yoga poses is one of the most effective ways to restore mobility and loosen tight muscles.
For men over 50, especially, practicing the right yoga poses consistently can counteract years of wear and tear. That's why we tapped Kate Davies Durand, founder and director of YO BK yoga studios, to share a few simple stretches that can make a real difference in reversing the often painful effects of aging.
"Each of these postures stretches muscles that tighten as we age," Durand says. "Practicing these postures a few times a week will make a big difference. To create a routine, it can be helpful to reach for them first thing in the morning, before bed, or during a lunch break."
Anti-Aging Yoga Poses
How to Do Cat/Cow
"Cat/cow takes the spine into a fuller range of motion to offset sitting in a chair all day," Durand says. "It also links movement with breath."
- Start on all fours with your hands under shoulders and knees under hips.
- Inhale as you drop your belly toward the floor, lift your chest, and look slightly up.
- Exhale as you round your spine toward the ceiling, tuck your chin toward your chest, and pull your belly button in.
- Continue alternating between the two positions slowly.
How to Do Low Lunge
Regularly doing low lunges will stretch out the hip flexors, which tighten from sitting.
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- Step one foot forward between your hands and lower your back knee to the floor, keeping your front knee stacked over your ankle.
- Lengthen your spine and gently shift your hips forward until you feel a stretch through the hip flexor of the back leg.
- Keep your chest tall and core engaged as you hold the position, breathing steadily before switching sides.
How to Do Downward Dog With Wall
Doing a downward facing dog against a wall helps stretch both the hamstrings and shoulders.
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- Stand against a wall and place your hands on it at about shoulder height, slightly wider than shoulder-width apart.
- Hinge at the hips until your arms and torso form a long line and your back is flat.
- Press your hands firmly into the ground and draw your hips back against the wall to deepen the stretch.
How to Do Legs Up the Wall
"Legs up the wall relaxes the body and increases blood flow to the lower body," Durand explains.
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- Sit in front of a wall and swing your legs up as you lower your back onto the floor.
- Scoot your hips as close to the wall as comfortably while letting your legs rest vertically against it.
- Relax your arms by your sides, close your eyes if you like, and breathe slowly as you hold the position.