Do these simple yoga exercises to avoid the aches and pains of middle age

While yoga often conjures images of lithe 20-somethings jumping into pretzel shapes or holding headstands for days, it can be far simpler and more accessible — but still quite effective.In her new book, “Yoga Fix: Functional Movement for a Pain-Free Body” (DK Red, Jan.21) Erin Motz offers up doable moves to combat the aches and pains of middle age and help readers perform regular activities — and beloved hobbies — with greater ease.

“You don’t need to be flexible enough to dislocate your limbs,” writes Motz, who has over 150,000 subscribers on YouTube to her “Bad Yogi” channel.“You need to have a healthy range of motion that lets you squat, bend, hinge, reach overhead, rotate, push and pull.” Here, she shares some exercises.Child’s poseLet your torso fall between your knees, stretching arms gently forward while keeping your butt down.

Let your upper body get heavy.Hold for 1 minuteZ-sitsStart with both knees resting on the floor, making 90-degree angles on the same side of the body.

Hold for 30-45 seconds.Then, in a controlled motion with heels resting on the floor, bring both knees to the floor on the other side; hold again.

Repeat 4 times.T-spine tabletop rotationsStart on your hands and knees with your back straight and your head in line with your neck.

Leading with the sternum, not the elbow, twist up as far as you can comfortably go.Repeat 10 times on each side.Supine twistsLie down and bring your knees over your hips, then let them fall to the side.

Keep head and chest facing up and open your opposite arm.Hold for 30 seconds and switch sides.

Locust arm raisesFrom a prone position, reach arms overhead in a “Y” shape, keeping your lower body on the ground.Exhale and lift the torso, reaching your thumbs upward while legs and feet remain on the ground.

Inhale and return to start.Repeat 10 times.

Diaphragmatic breathLie down on your back with knees bent and feet flat on the floor.Let your belly rise on the inhale, and visua...

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Publisher: New York Post

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