3 light and easy yoga poses for people over 45 years old

3 light and easy yoga poses for people over 45 years old

After 45 years many changes take place in the body. At this age, it is very difficult to do different types of yoga asanas. You can keep yourself healthy by doing easy yoga.

After one age, the body is not as agile and flexible as before. Also, with increasing age, problems related to bones also start happening. In such a situation, it is a little difficult to practice difficult yoga postures. But to stay fit and active, you must include yoga in your routine life. In this situation, you can do some asana yoga asanas keeping in mind your age.

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Practice these yogasanas:

  1. Viparita Karani Asana
  2. Supta Vajrasana
  3. Bhujangasana

Vipareeta Karani Asana

Vipareeta Karani Asana

It is very easy to do Viparita Karani asana. And you can easily do this at home also. In this, your feet are up and your head is down. Hence it is called Viparita Karani Asana. Doing this regularly has many health benefits. It helps in strengthening the muscles of the hands, feet, and waist. Viparita Karani asana improves the circulation of blood in the body. Viparita Karani Yogasan is also beneficial for increasing eyesight.

  • To do this asana, first, lie down on your back on a mat.
  • Keep both your feet together.
  • Keeping the legs straight, slowly raise them up while taking a long deep breath.
  • Place both your palms under the buttocks. Keep the elbows on the ground or mat.
  • Now while breathing slowly raise the waist. And staying in this state for some time, breathe in and out.
  • Then come back to a normal state.
  • You can repeat this process 3-5 times.
  • If you want, you can also do this asana by putting your feet against the wall.



Bhujangasana is known as Cobra Pose in English. In this, the front part of the body is raised like a cobra’s hood. By doing this asana regularly, you get benefits from head to foot. It is very easy for diabetic patients to do Bhujangasana. People of growing age can also do this asana easily. It helps in keeping the body active and fit. It creates tension in the whole body. This asana is beneficial for reducing belly fat. Bhujangasana is very beneficial for thyroid patients. You can do this asana even if you have sciatica, or slip disc.

  • To do this asana, first of all, spread a mat in a peaceful environment.
  • Lie down on it on your stomach.
  • Keep both your palms down in line with the shoulders.
  • Reduce the distance between the legs. Both legs should be straight.
  • Now take a long deep breath and raise the upper part of the body till the navel.
  • Remain in this position for 20-30 seconds.
  • Then come back to a normal state.
  • You can repeat this process 3-5 times.

Supta Vajrasana

Supta Vajrasana means sleeping. In this posture, you have to sit in Vajrasana and lie on your back. That’s why it is called Supta Vajrasana. By doing this asana regularly, the muscles of the legs, abdomen, and back become strong. Additionally, it also strengthens the digestive system. You can do this asana to get rid of respiratory problems. It is also beneficial to reduce belly fat.

  • To do this asana, first, you sit in Vajrasana.
  • Now try to bend backward with the help of the elbows.
  • During this, your elbows will remain on the ground.
  • Slowly extend the arms and take them behind the head.
  • During this, keep the shoulders on the ground as well.
  • Breathe in and out slowly in this state.
  • Remain in this state for some time.
  • Repeat this process 3-5 times.

If you are a fitness freak and want to learn more about yoga poses, then you can add the 100 hour yoga teacher training in Rishikesh.

If you are above 45 years of age, then you can easily do these three asanas regularly. In the beginning, before doing these asanas, you should do it only under the advice and supervision of experts. By practicing these yoga asanas regularly, you can keep yourself healthy, fit, and active.


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