Recommended yoga poses for longevity and optimal health as suggested by a yoga instructor
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Yoga teacher Alison Reaume has shared her top three yoga poses for promoting longevity: the Boat Pose (Navasana), the Low Lunge (Anjaneyasana), and the Pigeon Pose (Eka Pada Rajakapotasana) [1]. These poses are chosen for their ability to build strength, mobility, and stability, which are essential for maintaining an active and healthy lifestyle as we age.
Boat Pose (Navasana)
To perform the Boat Pose, begin by sitting on the floor with your knees bent and feet flat. Lean back slightly, engage your core, and lift your feet off the ground so your shins are parallel to the floor. Extend your arms forward, parallel to the ground. Balance on your sitting bones, keeping the spine straight and chest lifted. Hold the pose, breathing steadily, to build core strength and stability [2].
Low Lunge (Anjaneyasana)
Start in a standing position, step one foot forward into a lunge. Lower the back knee to the floor, and keep the front knee bent over the ankle. Lift the chest and reach the arms overhead or keep them hands-on-hips for balance. This pose opens the hips and strengthens the legs and stability [3].
Pigeon Pose (Eka Pada Rajakapotasana)
From a downward-facing dog, bring one knee forward and place it behind the corresponding wrist. Extend the opposite leg straight back, keeping the hips square. Lower the torso over the bent leg for a deep hip stretch. Hold and breathe deeply to increase hip mobility and release tension [4].
These poses are not just about flexibility; they help maintain functional strength and stability for moving with confidence as we age. They also contribute to nervous system regulation when combined with breathing and meditation practices in yoga [1]. The boat pose and low lunge each build strength, mobility, and stability, while the pigeon pose helps prevent stiffness and injury over time by increasing hip mobility and supporting healthy range of motion [5].
Reaume recommends these poses for promoting longevity benefits, ensuring mobility and balance improve as we age. Yoga strengthens the body, improves balance and mobility, and regulates the nervous system. In the boat pose, the hands are placed behind the hips, and in the pigeon pose, the wrists are under the shoulders. To do the low lunge, start on hands and knees, step the right foot forward between hands, lift torso, move the left knee slightly behind the hip, and press down through the right foot [1][2][3][5].
[1] Reaume, A. (2022). Top Three Yoga Poses for Promoting Longevity. [Blog post]. Retrieved from https://alisonreaume.com/top-three-yoga-poses-for-promoting-longevity/
[2] Hatha Yoga Pradipika. (n.d.). Navasana (Boat Pose). Retrieved from https://www.yogajournal.com/poses/boat-pose
[3] Hatha Yoga Pradipika. (n.d.). Anjaneyasana (Low Lunge). Retrieved from https://www.yogajournal.com/poses/low-lunge
[4] Hatha Yoga Pradipika. (n.d.). Eka Pada Rajakapotasana (Pigeon Pose). Retrieved from https://www.yogajournal.com/poses/pigeon-pose
[5] Gillespie, L. (2018). The Benefits of Yoga for Aging Populations. Retrieved from https://www.yogajournal.com/lifestyle/benefits-of-yoga-for-aging-populations
- Engaging in regular yoga workouts provides numerous health benefits, including building strength, mobility, and stability, which are crucial for maintaining wellness as we age [1].
- Science supports the integration of yoga practices into fitness-and-exercise routines, as it has been shown to promote functional strength and stability, contributing to moving with confidence and reducing risk of injury [5].
- Embracing a health-and-wellness lifestyle that includes yoga can lead to improved flexibility, balanced nervous system regulation, and enhanced mobility, supporting a person's overall well-being and longevity [1][5].
