Yoga is an excellent way to stretch out your body and improve flexibility as well as balance. While it can seem daunting at first many people in later life have incorporated yoga poses and have seen significant results in their posture and overall health. To clear your mind and keep up some good health why not try some of these poses. Many yoga stretches can be alternated depending on your range, so here’s a few we think you should try. 

Downward Facing Dog 

Starting off with one of the easiest poses, downward facing dog can be altered depending on your strength and flexibility. Start by going down on your hands and knees, tuck your toes under and stretch out your hips and back so they form a triangle shape. Lean your weight between your core muscles, hands and legs. Make sure to spread your hands shoulder width apart making sure your head stays between your shoulders. Stretch out your legs so your alternating the weight and feeling your calf muscles. Stay here for a few breaths. 

Tree Pose 

Stand at the top of your mat and make sure your feet are about shoulder width apart. Slowly take one leg and raise it so that it sits comfortably on either your upper thigh or just below your other knee, extend your leg out to the side. “The tree pose is great for testing strength and working your abdominals.  Try this pose with a chair if needed otherwise bring your hands together in prayer and close your eyes as you stay for a couple of breaths” says Anthony Elam, a health writer at Boom Essays and Australian help.

Chair Pose

Staying at the top of your mat, place your feet shoulder width apart. Bend your knees and slowly bring your arms up reaching to the sky. Make sure your knees are at a 90-degree angle and engage your lower stomach muscles, distribute your weight between your two feet. You can choose to close your eyes in this pose. 

Warrior II Pose 

This pose is a little more challenging but can be alternated depending on your flexibility. At the top of your mat take a breath and step into a lunge so that one leg is behind the other. Spread your arms wide out so that your right arm is reaching with the right leg and left arm back to the left. Make sure your legs are about 3 to 4 feet apart with your arms parallel and your palms facing the ground. You right knee needs to bend and align with your right foot and with your left foot it turned out slightly.


If you are still in the lunge position turn your hips so they are facing outwards to your side. If you have difficulty with your hips and can’t stretch all the way down, try this pose with a chair in front of you to lean on. Again, make sure your feet are about 3 to 4 feet apart with your toes turned to the front. Taking your arm, bring it parallel with the ground so that it faces upwards and at shoulder height, take the other arm and either bring it down to the chair or if you can to the shin of your leg. Turn your head so that it is facing the ceiling. Repeat this pose on the other leg. 

Figure Four 

Lying on your back, take your feet up towards your chest. Hold your right leg and slowly place your ankle so that it’s leaning on your left knee, make sure that the left leg is still bent as you stretch this out. “Make sure that you continue to hold you left knee, so that your arms are placed under your right foot. Flex your feet and hold before changing your feet over” comments Roberta Heller, a sports blogger at Paper Fellows and State of writing


This final pose is to stretch out your entire body. Lie down on your mat and spread out your arms by your sides. Relax your muscles and close your eyes. Stay in this position for as long as you want. Choose to lean on either side of your body as well. Breath in and out and let your mind go blank as you relax here for a few moments. 

We hope that this list has given you some insight and food for thought. Why not try some of these poses today and see how much you can achieve! 

Kristin Herman is a writer and editor at Academized and UK Writings. She also writes articles for online blogs, such as Essay roo. As a tech enthusiast, she blogs about the latest tech trends. And, as a project manager, she oversees many business projects nationwide.

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