Four must-do yogasanas for optimal health at age 40?

The most important yogasanas you must do at age 40 to ensure optimal health include Tadasana, Urdhva Hastasana, Tiriang Mukhaikapada Paschimottanasana, and Ardha Matsyendrasana. In addition to helping your body look younger and more fit, these four poses will give you increased energy, flexibility, and vitality in just weeks of daily practice. Here’s what you should know about each one in order to reap the full benefits they have to offer.

The four must-do yogasanas are:

1. Paschimottanasana (seated forward bend)

2. Padmasana (lotus position) *Note: Padmasana can be done with the legs crossed or uncrossed, but it is important to make sure the spine remains erect and not swayed. It is also important to keep your head and neck in alignment with your spine, so that you do not put any undue strain on them. 3. Salabhasana (locust pose)

4. Bhujangasana (cobra pose).

Sun Salutation (Surya Namaskar)

The Sun Salutation (Surya Namaskar) is a series of 12 yoga poses that flow into each other. The poses stretch and strengthen the entire body while also warming up the muscles and increasing circulation. While it’s possible to do this routine without touching your toes, it’s not recommended. It will only take you five minutes to get started, so give it a try! Your health will thank you. All these four yogasanas are supposed to be done by people aged 40. If you are already over 50 then these may be little difficult but should still make an effort because in later years, their effects would have increased due to aging. A very good workout for seniors is any cardiovascular activity such as walking, biking or even dancing. Apart from physical exercises, mental activities like memory games and playing chess or scrabble are great ways to keep one's brain active. Eating healthy and regular meals also goes a long way in ensuring good mental health among seniors.

Cobra Pose (Bhujangasana)

Cobra pose is one of the most basic yoga poses, and a favorite of many. It strengthens the spine, increases flexibility in your lower back, and helps with digestion. (1) Maintain this posture for 2 minutes to reap maximum benefits! Bridge Pose (Setu Bandha Sarvangasana): Bridge pose is great for your spine because it lengthens it, reduces pressure on the vertebrae, and improves your breathing pattern. (2) Hold this posture for 10 minutes to maximize its health benefits! Extended Child’s Pose (Utkata Konasana): Child’s pose has many healing properties such as relieving stress, improving circulation and calming the mind.

One of the best ways to do this is by laying down while facing a wall with your feet outstretched behind you while lifting your buttocks towards your knees.

Triangle Pose (Trikonasana)

This pose is great because it's a way to stretch the hips, hamstrings, and spine. It also helps to relieve stress and mild depression. To do this pose stand with your feet about three feet apart, turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms straight ahead of you on either side of the front leg and lift up onto your toes. Keep both legs straight as you bend down toward the floor and place your hand on the outside of one ankle or shin depending on what feels best for you. Stay here or bring yourself back up to standing, then switch sides.

Camel Pose (Ustrasana)

Camel pose is a deep, intense backbend that releases tension in the spine and can help relieve lower back pain. To do the pose: come to your hands and knees on an exercise mat or towel. Position your hands under your shoulders, with your knees under your hips. Keeping your head up and aligning the centerline of your body with the midline of the mat, slowly arch backward until you feel a stretch in the hamstring muscles on either side of your spine. Push your tailbone down and lift the front of your pelvis. Hold this position for 10 to 15 seconds; repeat two times