I AM AGED 60. CAN I DO YOGA FOR 30 MINUTES A DAY. WHICH ARE BENEFICIAL POSES..

Ans: Hi, Subhash, Yoga can certainly help with pain management. While it is not possible to suggest the best postures without knowing your particular situation. In general, including postures like cobra, locust, camel, pavanmuktasana, triangle etc can help. When you do yoga postures gently and mindfully they carry minimal risk. You can also use Iyengar Yoga props to make other postures accessible and I would highly recommend them for anyone with backpain. You must also include pranayama and meditation for pain management. People who regularly practice breathing exercises show a marked reduction in back pain, so please don't ignore them. All the best!

Ans: Since you have been walking regularly, you can start surya namaskar - slowly and under supervision of an experienced and certified yoga teacher. Also practice daily pranayams for 10-15 minutes, its very good for overall health.

Ans: Staying young is a state of mind as well as an outcome of a healthy routine for the body - both exercise and diet. If you follow a diet suitable to your digestive system and keep physically active your body will remain healthy and hearty. If you are a beginner, then start with morning walks and gradually easy Yogasanas under a certified trainer. If you have been doing any form of exercise, you can incorporate Surya Namaskar into your routine, starting with 4-5 rounds and going up to 11 rounds daily.

Ans: Hi M, It is awesome that you want to get started with yoga. Reducing body weight is primarily dependent on diet and, secondarily, metabolism. Exercise helps improve our metabolism and makes the body function more efficiently. Yoga would be an excellent starting point for you. Here's what I would recommend - your routine should be moderately challenging for you - it should be optimally difficult, not severely. This means you should be able to recover from it easily - you should not feel tired or fatigued all day, and you should have the energy to practice the next day as well. This will be a discovery process. Let's take the example of walking - if your current limit is 5 minutes, you could set a goal to increase it to 6 mins in week 2. 8 mins in Week 3, 11 mins in Week 4, and 15 mins in Week 5. This is just a rough example of how you progressively increase intensity - the actual numbers can be higher or lower. You can do the same with yoga - the point is to constantly up the intensity just a little bit each time you come to the practice. I hope this helps; please consult your physician if you have any pre-existing health conditions. All the best.

Ans: Namaste! It’s inspiring that you are active at this age. Namaste 🙏🏼
You can practice basic Sukshma Kriyas on your own, but I would suggest that you do therapeutic and restorative asanas with an expert. Keep up the good work.