The point of longevity isn\u2019t just to live longer, but to live well.<\/p>\n
Only you can decide what that looks like for you.<\/p>\n
<\/p>\n \u201cWhen I look toward my future, I want to be able to run around with my nieces and nephews and my children,\u201d says Jack Bryant, a qualified 500-hour yoga teacher and founder of Wellness With La Rue<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cI don\u2019t need to be balancing on my head; I just need to move with ease,\u201d he adds.<\/p>\n Having a good foundation of balance, coordination, mobility and strength is necessary if you want to age well\u2014whether you want to run marathons in your 80s or just walk around your neighborhood unaided<\/p>\n You may like<\/p>\n Bryant has selected the following three poses to help you build these attributes.<\/p>\n Three poses for healthy agingDeep squatTree poseLocust pose<\/p>\n \u201cYou can hold each pose for as long as you like, but three to five breaths is great,\u201d says Bryant.<\/p>\n You can flow between the poses or take breaks between them if you need.<\/p>\n 1. Deep squat <\/p>\n Hold: 3-5 breaths<\/p>\n How to do it:<\/p>\n What to read next<\/p>\n Stand with your feet shoulder-width apart and your toes turned out slightly.Slowly bend your knees and drop your hips, keeping your heels flat on the floor.When your glutes are as low as they can be, press your elbows against the insides of your knees and put your palms together.Hold here and breathe slowly, keeping your chest lifted and back upright.<\/p>\n Form tips:<\/p>\n If your heels won\u2019t stay flat on the floor, place a blanket, cushion or block under them.<\/p>\n Regression: If you can’t do a deep squat, Bryant recommends butterfly pose <\/a>as an alternative with similar benefits.<\/p>\n Why it\u2019s good for aging: \u201cThe deep squat is often called one of the most functional movements for healthy aging because it mimics the way we naturally sit, stand and move in daily life,\u201d says Bryant.<\/p>\n \u201cPracticing this pose helps maintain mobility in the hips, knees, ankles and lower back, making everyday activities easier and safer.\u201d<\/p>\n 2. Tree pose<\/p>\n Hold: 3-5 breaths<\/p>\n How to do it:<\/p>\n Stand upright with your feet hip-width apart and your toes facing forward.Shift your weight onto your right foot and place the sole of your left foot on the inside of your right thigh, shin or calf (depending on flexibility).Bring your hands to your chest in a prayer position (palms together).Focus your eyes on a steady, unmoving point in front of you and hold.Switch sides and repeat.<\/p>\n Form tip: Do not press your foot directly on your knee joint.<\/p>\n Why it\u2019s good for aging: \u201cBalance naturally declines with age, increasing the risk of falls and injuries,\u201d he says.<\/p>\n \u201cTree pose is an excellent balance exercise because it strengthens the muscles that stabilize the ankles, knees, hips and core while training the body’s proprioception\u2014our ability to sense where it is in space.<\/p>\n \u201cRegular practice improves coordination, concentration and stability, all of which are important for preventing falls and maintaining confidence in movement,\u201d he explains.<\/p>\n He adds that tree pose also promotes mental focus and mindfulness.<\/p>\n \u201cBalancing postures also strengthen acceptance,\u201d he adds. \u201cSome days life is easy and others, we\u2019re wobbly and all over the place!\u201d<\/p>\n