Use these eight easy moves to age-proof your body and brain and glow from the inside out!

Beginner: 1 x each session

Intermediate: 3 x each session

Advanced: 4 x each session

Want to wind back the clock? Or maybe you just want to safeguard what you’ve got for the future. The answer is staying active. Whether you’re 25 or 55, your fitness doesn’t have to plummet as the decades roll by. In fact, regular exercise will keep your body and brain in peak condition, your joints healthy and help slash your risk of developing chronic illnesses such as cardiovascular disease and type 2 diabetes. Sounds good to us’

Use these eight easy moves to age-proof your body and brain and glow from the inside out!

Use these eight easy moves to age-proof your body and brain and glow from the inside out!

While combining cardio exercise with resistance work is key to keeping your weight in check and boosting muscle mass - which naturally declines as we age - regular yoga sessions help to keep your body strong and supple and your mind super-sharp. ‘Yoga also releases stress from the body and keeps levels of hormones such as cortisol and adrenaline in check,’ explains yoga expert Tamal Dodge (tamalyoga.com).

Try Tamal’s anti-ageing yoga postures to help keep you healthy from the inside out, year after year. Each pose helps to improve the blood flow around your body and boosts your immune system as you sculpt a lean physique. Alternate between the two sessions below, performing a minimum of three sessions a week for best results

Session 1

·         Proper breathing

·         Cat cow

·         Cobra

·         Downward dog

Session 2

·         Standing forward-bend

·         Warrior I

·         Triangle pose

·         Bridge

Proper Breathing

Area Trained: Whole Body


Sit cross-legged on the floor on a mat with your palms resting on your knees. Close your eyes and breathe deeply through your nose, with your mouth closed.

Continue breathing for between 2 to 5minutes.

Proper Breathing

Proper Breathing

Downward Dog

Areas Trained: Rear Thighs, Arms


Start on all fours, then tuck your toes under and lift your knees, pushing back into your heels and lifting up your hips.

Make sure your legs are hip-width apart and your arms are shoulder-width apart, fingers pointing forward your hands spread wide. Keep your neck relaxed throughout.

Hold the position for about 5 breaths then lower down to your knees for a break.

Cat Cow

Areas Trained: Spine, Pelvis


Start on all fours with your wrists directly under your shoulders and your knees under your hips.

Inhale and lift your head up to the sky, dipping your stomach toward

Continue this sequence in the ground for cow pose. Then a fluid motion, going back exhale and tuck your chin into your and forth between cat and chest, as you round your back to cow pose with the breath, for move into cat pose, between 1 to 5 minutes.

Areas Trained: Spine, Pelvis

Areas Trained: Spine, Pelvis


Areas Trained: Back, Arms, Stomach, Chest


Lie on your stomach on a mat with the tops of your feet resting on the floor. Place your hands on the ground next to your ribs, keeping your elbows bent at a 90-degree angle.

Inhale and lift your chest away from the ground, rolling your shoulders back and pulling your chest forward as you do so.

Hold this position for 3 breaths then lower your chest back to the floor.

Standing Forward-Bend

Areas Trained: Thighs, Spine

Areas Trained: Thighs, Spine

Areas Trained: Thighs, Spine


Start standing with your feet hip-width apart and fold your body forward. Hold onto your elbows and keep your legs slightly bent or nearly straight, depending on your comfort.

Try to bring your hips over your ankles and press your thighs back to spread the sit bones.

Take 5 deep breaths here, then slowly stand up.

Triangle Pose

Area Trained: Thighs


Stand with your feet wide, turning your right foot to the right at a 90-degree angle.

Keeping your legs straight, take your arms out to the sides like wings, palms facing down.

Place your right hand on your right shin (or the floor) and reach your left arm up to the ceiling but don’t let it move behind you. Focus on opening your chest, lifting your toes, feeling your feet flex and firming the thighs.

Take 5 slow, deep breaths in this pose and repeat on the other side.

Warrior I

Areas Trained: Bottom, Thighs, Shoulders

Areas Trained: Bottom, Thighs, Shoulders

Areas Trained: Bottom, Thighs, Shoulders


Start standing with your feet together then take a big step forward with one leg.

Turn your back heel so your foot is at a 45-degreeangle. Bend your front knee to 90 degrees and reach your arms up with your elbows straight.

Focus on squaring your hips, drawing in your stomach and lifting your chest for 5 slow deep, breaths then repeat on the other side.


Areas Trained: Back, Bottom, Thighs


Start lying on your back on the mat with your knees bent and your feet near your bottom. Place your palms on the ground by your sides.

Inhale and lift your hips and bottom off the ground, interlace your fingers under your back and tuck your shoulders under to support you in the pose.

Take 5 slow breaths, then come down and hug your knees to your chest.

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