Improve Your Mobility with These 10 Simple Yoga Poses
Daily yoga relieves tight and sore muscles, improves endurance, builds muscle strength, and promotes healthy aging. As older adults begin to lose flexibility, yoga is a great way to get it back!
Here, we’ll share 10 simple yoga poses perfect for improving your mobility, helping you feel more agile, and preventing stiffness. These poses are great for all fitness levels and can be done from the comfort of your home.
The following 10 yoga poses are perfect for loosening tight muscles and boosting flexibility and mobility.
1. Standing Side Bend
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Lengthen a compressed spine and a tight back by moving sideways!
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
- Inhale to return arms overhead to center and exhale.
Hold for 30 seconds on each side.
2. Downward Dog Pose
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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.
- Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.
- Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
- Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.
Hold and breathe for 30 seconds.
3. Cobra Pose
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Open your chest and the front of your shoulders for better posture.
- Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
- Point your toes so the tops of your feet are on the mat.
- As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.
Hold and breathe for 30 seconds.
4. Crescent Lunge
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Open tight hip flexors and lengthen your spinal column.
- From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
- Reach both arms straight overhead and bend the right knee to 90 degrees.
- Relax your shoulders as you continue reaching up and lengthening the back leg.
Hold for 30 seconds on each leg.
5. Cat Pose
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Relieve a tight back and maintain spinal flexibility.
- Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
- Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
- Draw your navel up to your spine and breathe gently as you hold the stretch.
Hold and breathe for 30 seconds.
6. Cow Pose
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Relieve a tight back and maintain spinal flexibility.
- Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
- Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
- Look slightly upward with a relaxed neck and breathe gently.
Hold and breathe for 30 seconds.
7. Pigeon Pose
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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.
- Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
- Keep your back leg long and your hips even as you relax your weight through the middle of your hips.
Hold for 30 seconds on each leg.
8. Happy Baby
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A pose of relaxation! You will also open your groin, inner thighs, and lower back.
- Begin lying on your back and grab your big toes with your index and middle fingers.
- Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
- Relax and breathe.
Hold and breathe for 30 seconds.
9. Yogi Squat
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Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.
- Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
- Continue to press hands firmly together while at the same time pressing elbows against inner thighs.
Hold and breathe for 30 seconds.
10. Windshield Wiper
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Stretch your external hips and lower back, and relieve sciatica pain with this pose.
- Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
- Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
- Engage your abdominals and slowly pull your knees back to the start position.
- Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
Hold for 30 seconds on each side.