There are so many ways to modify this posture, so it makes it fun to challenge yourself. This pose resonates with me because it’s a very powerful posture, and it has a wide range of benefits. This pose resonates with me because it is a reminder to root down and come back to the basic part of yoga - foundation. But did you know that yoga can be a powerful tool in managing and relieving back pain? By incorporating specific yoga poses into your routine, you can reduce discomfort, improve flexibility, and even alleviate chronic pain. It’s a fantastic way to loosen up the hamstrings, calves, and spine, and can even help alleviate symptoms of sciatica. Also known as the monkey pose, Hanumanasana is a challenging forward bend that requires flexibility in the hamstrings, calves, and spine. Bend your knees and bring your feet to your inner thighs, then bend forward and grab your feet with your hands. Start on your hands and knees, then tuck your chin to your chest and lean back, stretching your arms out behind you.

You can also bend your knees, bringing your heels towards your buttocks, which can help release tension in your lower back. Lie back slightly, allowing your lower back to release and your core to support your body. Try holding it for 30 seconds to 1 minute and notice how your body begins to release its tension. A seated twist can help relieve tension in your lower back, as well as improve flexibility in your spine. Seated Forward Fold is also a great way to stretch your neck and shoulders, and it’s an excellent pose for reducing tension and stress in the body. A word of caution - always practice safely, have patience, and listen to your body. Finally, we have Tree Pose, or Vrksasana, which is a fantastic way to build balance, focus, and calmness. Samantha is a wellness enthusiast who have been interested in health and fitness since she was a young girl. Exercise is important for good health at any age, and seniors are no exception. This humble pose is a crowd-pleaser, and for good reason. I love the variations you can take in this pose such as one-legged wheel (eka pada urdhva dhanurasana), which is pictured here, straight leg wheel, or even forearm wheel.

Your core muscles are the foundation of your body, working alongside your arms and legs to help you move, breathe, and even balance. Whether it's a child's pose, mountain pose, or even downward-facing dog, we want to find a that space that is steady and stable while also relaxing into the pose. Stand up straight in mountain pose with your feet hip-width apart and your arms by the sides of your body. Downward-Facing Dog, or Adho Mukha Svanasana, stretches the entire back side of the body - from the shoulders to the heels. To achieve this pose, start by lying on your back with your arms extended overhead. Start in a high push-up position, with your hands shoulder-width apart and your arms straight. Stand up straight with your feet together or hip-width apart and parallel to each other on the yoga mat. To get into the pose, stand on one leg, with the other foot resting against your inner thigh. Stand in Mountain pose. On an exhale, Beautiful yoga poses lower your arms to your sides and return to the Mountain pose. Breathe out, lower your arms, and relax.

Whether you’re a seasoned yogi or just starting out, these poses will help you release stress, improve flexibility, and leave you feeling calm and centered. As you lift, keep your chest open and your shoulders down, feeling the stretch in your shoulders and chest. Hold for 30 seconds to 1 minute, feeling the stretch deepen in your back and hips. Camel Pose is a beautiful stretch for the back and hip flexors. Pigeon Pose is a targeted stretch for the piriformis muscle (the muscle that runs from the base of the spine to the top of the thighbone). Feel the stretch in the back of your legs and the width in your chest - ah, bliss! The Bird of Paradise Pose, or Alam Wilton Posadasana, is a more advanced pose that targets your entire core, including your abs, obliques, and lower back muscles. The Plank Pose, or Phalakasana, is an isometric hold that targets your entire core, including your abs, obliques, and lower back muscles. It targets muscles on the side of the body that tend to be neglected by regular exercises, such as running and walking. Lift your hips off the ground, engaging your core and keeping your body in a straight line from head to heels.