A yoga teacher says these three poses can help you age well by improving your coordination, concentration and stability

The point of longevity isn’t just to live longer, but to live well.

Only you can decide what that looks like for you.

“When I look toward my future, I want to be able to run around with my nieces and nephews and my children,” says Jack Bryant, a qualified 500-hour yoga teacher and founder of Wellness With La Rue.

“I don’t need to be balancing on my head; I just need to move with ease,” he adds.

Having a good foundation of balance, coordination, mobility and strength is necessary if you want to age well—whether you want to run marathons in your 80s or just walk around your neighborhood unaided

Bryant has selected the following three poses to help you build these attributes.

Three poses for healthy aging

• Deep squat
• Tree pose
• Locust pose

“You can hold each pose for as long as you like, but three to five breaths is great,” says Bryant.

You can flow between the poses or take breaks between them if you need.

1. Deep squat

Hold: 3-5 breaths

How to do it:

• Stand with your feet shoulder-width apart and your toes turned out slightly.
• Slowly bend your knees and drop your hips, keeping your heels flat on the floor.
• When your glutes are as low as they can be, press your elbows against the insides of your knees and put your palms together.
• Hold here and breathe slowly, keeping your chest lifted and back upright.

Form tips:

• If your heels won’t stay flat on the floor, place a blanket, cushion or block under them.

Regression: If you can't do a deep squat, Bryant recommends butterfly pose as an alternative with similar benefits.

Why it’s good for aging: “The deep squat is often called one of the most functional movements for healthy aging because it mimics the way we naturally sit, stand and move in daily life,” says Bryant.

“Practicing this pose helps maintain mobility in the hips, knees, ankles and lower back, making everyday activities easier and safer.”

2. Tree pose

Hold: 3-5 breaths

How to do it:

• Stand upright with your feet hip-width apart and your toes facing forward.
• Shift your weight onto your right foot and place the sole of your left foot on the inside of your right thigh, shin or calf (depending on flexibility).
• Bring your hands to your chest in a prayer position (palms together).
• Focus your eyes on a steady, unmoving point in front of you and hold.
• Switch sides and repeat.

Form tip: Do not press your foot directly on your knee joint.

Why it’s good for aging: “Balance naturally declines with age, increasing the risk of falls and injuries,” he says.

“Tree pose is an excellent balance exercise because it strengthens the muscles that stabilize the ankles, knees, hips and core while training the body's proprioception—our ability to sense where it is in space.

“Regular practice improves coordination, concentration and stability, all of which are important for preventing falls and maintaining confidence in movement,” he explains.

He adds that tree pose also promotes mental focus and mindfulness.

“Balancing postures also strengthen acceptance,” he adds. “Some days life is easy and others, we’re wobbly and all over the place!”

3. Locust pose

Reps: 3-5 Hold: 3-5 breaths

How to do it:

• Lie on your front with your arms by your sides and your legs extended.
• Interlace your fingers behind your back or keep your arms by your sides, palms facing up.
• Inhale, raise your chest and legs as high as possible.
• Exhale, return to the starting position.

Why it’s good for aging: “My yoga teacher always told us: “healthy spine, healthy life,” and that’s the mantra I live by!

“This pose strengthens the entire back of your body. A strong back prevents the hunched posture, which can compress your lungs and organs over time.”

He adds that the pose strengthens all the muscles along the back of your body, not just your back.

These muscles are essential for maintaining an upright posture and counteracting the rounded shoulders and forward head position that often develop from prolonged sitting.

“Strengthening the posterior chain also improves functional movements such as walking, climbing stairs, lifting objects and getting up from the floor.”