As we age, our bodies and minds change, and at different paces for everyone. Some people might experience physical changes that make daily tasks a struggle, while others might feel more mental shifts. This can include lowered confidence, less flexibility, and balance issues. There can also be changes in digestion, breathing, and heart function. These bodily challenges can lead to sleep problems, low mood, and a general decline in well-being.

Here is a yoga sequence that you can follow to ensure healthy and happy ageing, making it easier for your body to go through this natural process.

Tadasana Variation Feet Hip Wide

Stand tall in the centre of your mat with your feet hip-width apart. Let your shoulders and neck relax, keeping your whole body loose. You can close your eyes or gaze forward. To open your body and mind, try alternate nostril breathing. Close your left nostril with your right ring finger and breathe in slowly through your right nostril. Then exhale slowly through the same nostril. Repeat this for 12 cycles. This right nostril breathing (also called "sun" breathing) helps warm up your body, which prepares your muscles for movement. After 12 breaths, relax and let your arms hang by your sides.

Tadasana Deltoids Stretch

Loosen up your shoulders with this gentle stretch! Raise your left arm out to the side at shoulder height. Inhale and reach your right arm up to gently clasp your left wrist. Then, use your left arm to softly push your right arm towards your left shoulder blade. Hold this stretch for 2 slow breaths, focusing on smooth and even breathing. This helps open up any tightness in your upper arms near the shoulders. Release and repeat on the other side.

Standing Shoulder Rolls

After loosening your shoulders with the arms stretch, take a few breaths to relax in Mountain Pose (standing tall with arms at your sides). Now, roll your shoulders! Raise your arms up slightly and make 3 slow, forward circles with your shoulders, breathing comfortably for 6 breaths. Then, in the reverse direction, make 3 slow backward circles with your shoulders for another 6 breaths. Remember to keep these movements gentle and avoid any jerky motions.

Neck Rotation And Massage

Gently unwind your neck after the shoulder rolls. Take a breath and begin slowly rotating your neck in a circle. Start by tilting your head to the side, then turn as far as feels comfortable, bringing your chin towards your shoulder. Continue circling back to the center and then repeat on the other side. Do 2 rounds of these slow circles, inhaling as you begin and exhaling as you complete the circle. Take your time and avoid any jerky movements that might cause discomfort.

Eka Hasta Parsva Bhanga Variation

Loosen up your sides with this gentle bend! Stand tall with your arms at your sides (Mountain Pose). Inhale and reach your left arm up overhead. As you exhale, bend your torso slightly to the right, reaching your left arm over towards your right side. Feel the stretch along your left side and the lower part of your back. Hold for 2 breaths, focusing on opening your chest without straining any muscles. Release and repeat on the other side.

Standing Side Stretch Pose

Unwind after the side bend with some gentle twists. Stand tall in Mountain Pose and take a few breaths to centre yourself. Now, place your right hand on your left shoulder and your left hand behind your right hip. Inhale and gently twist your torso to the left, looking over your left shoulder. This twist helps release any tension in your shoulders and neck. Hold for 2 breaths, then exhale and repeat on the other side, placing your left hand on your right shoulder and your right hand behind your left hip. Hold for 2 breaths on this side as well.

You might already be embracing smarter, more strategic workouts—swapping long, unfocused gym sessions for shorter, more efficient ones or choosing active recovery over constant high-intensity routines. That’s great progress. But when it comes to planks, holding them for minutes at a time may not be as effective as you think. In fact, less time might mean more benefit when performing this core-strengthening staple.

Look around any gym, and you’ll see a mix of plank durations—some people powering through marathon holds, others keeping it brief. If you find yourself wondering how long you should hold a plank, know that there’s no one-size-fits-all answer. Everyone’s body, goals, and fitness levels are different. The real question isn’t about how long the average plank should be—it’s about what duration delivers the best results.

While time under tension is often linked with muscle growth, anything beyond two minutes in a plank might be ineffective—or even counterproductive. “Enough is enough,” says Dan John, author of Can You Go? and contributor to Men’s Health. “It’s just a plank. More is not better.”

So what’s the sweet spot for plank duration? According to Kevin Carr, CFSC and co-founder of Movement As Medicine, beginners and seasoned exercisers alike should aim to hold a front plank for up to a minute—maximum. Going beyond that can cause form to break down and increase the risk of lower back pain. Plus, planks aren’t exactly functional in daily life, so holding them forever doesn't yield much real-world benefit.

Carr explains that the plank is excellent for building intra-abdominal pressure and strengthening the anterior core muscles like the obliques and rectus abdominis. But to reap those benefits, you need quality over quantity. If you’re doing it right—bracing your core, glutes, and spine—it’ll feel intense quickly, and you may not last more than 20 to 30 seconds at first.

Before attempting advanced variations, ensure your form is spot on. A passive, sagging plank isn’t doing your core any favors. Instead, actively engage the abs, glutes, and adductors, and keep breathing steadily to maintain full-body tension. If tension fades before your timer runs out, stop—good form matters more than reaching a time goal.

Once you’ve mastered the basic plank, it’s time to explore more dynamic challenges. Try these expert-recommended variations to activate different muscles and improve core control:

Plank Shoulder Taps: In a high plank, alternate tapping each shoulder with the opposite hand while keeping hips steady. Aim for 8–10 taps per arm.

Bear Plank: From all fours, lift your knees an inch off the ground and hold, engaging your core and lats. Start with 30-second holds.

Plank with Leg Lifts: In a forearm plank, lift one leg at a time a few inches off the floor without letting your hips rotate. Hold each lift for a second or two.

Ultimately, planks are a powerful tool when done correctly. Focus on proper alignment and controlled breathing to truly strengthen your core—and forget about holding on forever.

Exercising plays an important role for building a healthier body. There are many different aspects of exercising, whether it is strength and endurance or speed and energy- which exercise you do depends on which aspect you decide to work on. If you are looking to build your endurance and muscle density, then you will be advised to do work on weights. However, one doubt remains, whether or not strength training makes your muscles less flexible?

Experts explain that movement and flexibility are important for doing everyday tasks without pain. But the idea that strength and flexibility can't coexist is a common misunderstanding because you can improve your strength and durability at the same time.

How Can Strength Training Improve Flexibility?

When you lift weights or use resistance, you’re essentially stretching your muscles while they’re under load. During the part of the lift where you lower the weight, your muscles stretch. When you lift the weight, they shorten. This stretching under load is a key part of how strength training improves flexibility. Also, research shows that the stretched part of each exercise is where your muscles grow the most. This means you naturally focus on stretching during strength training. As you get stronger, you also gain better control over your body in different positions. This control lets you relax more, which helps you move more freely.

The idea that strength reduces flexibility likely comes from a few places. Many people just assume that strong muscles are tight muscles, but that’s not always true. Sometimes, people who focus a lot on lifting weights don't pay much attention to stretching, so they might seem less flexible. Also, there’s the image of bodybuilders who look very muscular and stiff. But remember, just because someone looks a certain way doesn't mean it's true for everyone. Plus, older ideas about exercise used to say that lifting weights made you less flexible. While coaches now know this isn't true, many people still believe it.

Why are Strength and Flexibility Equally Important?

While strength training itself won't make you less flexible, not moving your muscles through their full range of motion can cause them to become shorter over time. This is called adaptive shortening. For example, if you only lift weights in a small range of motion, your muscles might get used to that limited movement. To avoid this, it’s important to do strength exercises through a full range of motion, especially focusing on the stretched part of the movement. This might mean using lighter weights so you can move properly. It’s better to focus on good form and full movement than just lifting the heaviest weight possible.

Both strength and flexibility are important for living a healthy and active life. You don’t have to choose one over the other. Strength training can actually improve your flexibility, and being flexible won’t make you weak. As we get older, we naturally lose some strength and flexibility. But we can slow this down by working on both. Doing a mix of strength and flexibility exercises will help you stay active and independent for longer. Physical therapists can help you create a balanced exercise program that includes both strength and flexibility training.

Surya namaskar is a series of yogic poses practiced as a tribute to the sun, giver of life. Practicing Surya namaskar before any routine activity during your day helps you feel energized and focused all day long. According to the Journal of Ayurveda and Integrative Medicine 2021 edition, Surya namaskar was endorsed by yogic figures like the Raja of Aundh, T Krishnamacharya, and various other yoga schools, promoting this series of poses for good health and overall wellness.

Suryanamaskar combines physical postures with specific breathing techniques, which gives you an integrative experience of asanas and pranayama. Done in 24 rounds, surya namaskar has 12 poses that you do, along with chants. Doing these focused poses, concentrating on your breathing and posture helps you build a good physical and mental health. These are like building blocks for your yoga journey, that focuses on whole body wellness. Once you start doing this everyday, you will notice some welcome changes to your body.

You Will Be Stronger And More Flexible

The poses in Surya Namaskar work many muscles. When you do them everyday, you will notice how your shaky moves soon become focused as your muscles get toned. Regular movement stretches your body, which then makes you more flexible. This helps your joints move better and makes everyday activities easier. You'll feel more agile and less stiff.

You Will Have Better Heart Health

To have a healthy heart, you need to work it out too. Moving through the Surya Namaskar sequence raises your heart rate, giving your heart a gentle workout. This improves blood flow throughout your body. Doing it regularly can help your heart stay healthy and strong, and it can help prevent heart related illnesses.

You Will Be Able To Manage Your Weight

Surya Namaskar helps burn calories, which helps you lose weight or maintain a healthy weight. It also boosts your metabolism, so your body burns energy more efficiently. Plus, it tones your muscles, which can help you look and feel fitter.

Your Digestion Will Improve

The poses that stretch and compress your belly help your digestive system work better. This can ease problems like constipation and help your body absorb nutrients from food more effectively. You'll feel less bloated and more comfortable.

Your Hormones Will Be Balanced

Surya Namaskar is thought to help balance your hormones, which affect your mood and energy levels. Regular practice can help your body produce the right amount of hormones, leading to a more stable mood and increased vitality.

You Will Have Less Stress And Mental Clarity

The deep breathing and flowing movements in Surya Namaskar help you relax. This can reduce stress and anxiety. It also helps you focus better and feel more calm and peaceful. Your mind will feel clearer and more at ease.

You Will Have Improved Blood Circulation And Skin Health

Surya Namaskar increases blood flow, delivering more oxygen and nutrients to your skin. This can give your skin a healthy glow. Good circulation also helps remove toxins, keeping your skin clear and healthy.

Your Bones Will Be Stronger

Because surya namaskar uses your own body weight, it helps to strengthen your bones over time. Stronger bones help prevent problems like osteoporosis, especially as you get older. This means you’ll maintain better bone health.