Bollywood producer Sajid Nadiadwala's dramatic weight loss makeover stunned viewers. He looks slimmer and healthier in a recent photo that his wife, Warda Khan, posted online and has gone viral. The director's fitness journey has drawn attention, even as he makes waves with his next picture, Sikandar. His transformation is seen by many as evidence that age is irrelevant in terms of fitness.
Maintaining physical fitness is especially important for men over 50, and yoga can be a great way to keep your strength, flexibility, and general health in check. For men over fifty, these eight yoga poses can help them maintain their fitness, increase their range of motion, and greater health.
Mountain pose (Tadasana)
This
effective pose helps with posture and balance. Standing tall with feet together and arms raised overhead engages multiple muscle groups, improving overall body awareness and stability.
How to do it:
Stand with feet together, arms at your sides.
Inhale and lift your arms overhead, palms facing each other.
Stretch your entire body upwards while keeping your feet grounded.
Hold for a few breaths, then release.
Why it helps: Enhances posture, strengthens the legs, and improves focus and balance.
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Downward-facing dog (Adho Mukha Svanasana)
A great full-body stretch, this pose engages the hamstrings, shoulders, and spine while improving circulation.
How to do it:
Start on all fours with your hands shoulder-width apart and knees hip-width apart.
Push your hips up and back, straightening your legs and forming an inverted V-shape.
Keep your hands firmly pressed into the mat and your head relaxed between your arms.
Hold for 30 seconds to a minute, then return to the starting position.
Why it helps: Strengthens the arms and legs, improves flexibility, and relieves back pain.
A study revealed that men are more likely to try yoga if they are backed by trusted others and have exposure to male role models.
Warrior II (Virabhadrasana II)
This powerful stance builds endurance and strength while opening the hips and chest.
How to do it:
Stand with feet wide apart and turn your right foot out at a 90-degree angle.
Bend your right knee while keeping your left leg straight.
Extend your arms parallel to the floor, palms facing down.
Hold for 30 seconds, then switch sides.
Why it helps: Strengthens the legs and core, improves stability, and enhances overall flexibility.
Triangle pose (Trikonasana)
A
great posture for spinal alignment, the triangle pose enhances flexibility and balance while providing a deep stretch to the hamstrings and lower back.
How to do it:
Stand with feet wide apart and turn your right foot out.
Extend your right arm down towards your right shin or the floor while your left arm stretches up.
Keep your chest open and gaze towards your raised hand.
Hold for 30 seconds, then switch sides.
Why it helps: Improves coordination, strengthens the legs, and stretches the spine and hips.
Seated forward bend (Paschimottanasana)
This
calming pose is excellent for stretching the lower back and hamstrings while promoting relaxation.
How to do it:
Sit with legs extended straight in front of you.
Inhale and lengthen your spine, then exhale and reach forward towards your toes.
Keep your back straight and hold the stretch.
Hold for 30 seconds to a minute, then release.
Why it helps: Increases flexibility, reduces stress, and enhances digestion.
Cat-cow pose (Marjaryasana-Bitilasana)
A gentle spinal movement that improves mobility and relieves tension in the back.
How to do it:
Start on all fours with your wrists under your shoulders and knees under your hips.
Inhale, arch your back, and look up (Cow Pose).
Exhale, round your spine, and tuck your chin towards your chest (Cat Pose).
Repeat for 5-10 rounds.
Why it helps: Increases spinal flexibility, improves circulation, and helps with lower back pain.
Bridge pose (Setu Bandhasana)
This backbend pose strengthens the lower body while opening the chest and shoulders.
How to do it:
Lie on your back with knees bent and feet hip-width apart.
Press your feet into the floor and lift your hips towards the ceiling.
Hold for 30 seconds, then lower down slowly.
Why it helps: Enhances spinal flexibility, strengthens glutes and hamstrings, and improves circulation.
Legs-up-the-wall pose (Viparita Karani)
A restorative posture that aids relaxation and promotes better blood flow to the brain.
How to do it:
Sit next to a wall and lie down, swinging your legs up against the wall.
Keep your arms relaxed by your sides.
Hold for 5-10 minutes, focusing on your breath.
Why it helps: Reduces stress, improves circulation, and helps with swollen legs and feet.
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