I asked a yoga teacher how yoga can help us live longer and remain healthy—here are the three poses she recommends for longevity

While some loss of independence in your senior years can be unavoidable, particularly when caused by illness or injury, there are tools you can use to remain active, mobile and flexible.

Yoga is one of the tools that can help.

“Yoga is extremely effective for longevity,” says yoga teacher Alison Reaume, who explains how it helps strengthen the body, and improve balance and mobility, which tend to deteriorate as we age.

“Yoga also helps us to regulate our nervous system with the support of meditation and breathing exercises,” she says. “These tools combined with yoga philosophy make an overall more resilient human, one who is a little kinder to the world around them and to themselves.”

I asked Reaume which poses you should be prioritising in your yoga practice to promote these longevity benefits.

“Boat pose, low lunge, and pigeon are my top three poses for longevity because they each build strength, mobility, and stability, which are key components of staying active as we age,” she says.

"These poses aren’t just about flexibility; they help maintain the functional strength and stability we need to move with confidence for years to come.”

Here, Reaume guides us through her recommended poses.

1. Pigeon pose

Reaume explains that pigeon pose increases hip mobility and supports healthy range of motion. “This helps prevent stiffness and injury over time,” she says.

How to do it:

• Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
• Inhale, and slide your right knee forward toward your right wrist.
• Bring your right foot toward your left wrist, so that your right foot rests anywhere between the center line of your body and as close to the left wrist as possible—there should be zero pain in the knee.
• Slide your left foot straight back, lowering the front of your left thigh to the floor.
• Keep your torso upright with your wrists under your shoulders, or slowly walk your hands forward—maybe you can bring your forearms to the floor or forehead to the mat.
• Breathe deeply here for five to 10 breaths, feeling the stretch in your hips and allowing release.
• To exit the pose, press into your hands, tuck the back toes, and slowly move back to your hands and knees.
• Repeat on the other side

2. Boat pose

“Boat pose targets the deep core muscles that support balance and protect the spine,” says Reaume.

How to do it:

• Sit on your mat with knees bent and feet flat on the floor. Place your hands behind your hips and use your inhale to lift your chest and lengthen your spine.
• Lean back slightly, until you feel your core engage, then lift your feet so your shins are parallel to the floor.
• If you feel balanced, release your hands and reach your arms forward with your palms facing.
• Take a breath, and if you’re ready, straighten your legs to a V shape for the full pose. If this is too difficult, you can stay with your legs bent.
• Hold the pose for three to five breaths, then lower down slowly with control.

3. Low lunge

“Low lunge strengthens the legs and opens tight hip flexors, improving posture and walking mechanics,” says Reaume.

How to do it:

• Start on your hands and knees with your wrists under shoulders and your knees under your hips.
• Step your right foot forward between your hands and lift your torso.
• Move your left knee slightly behind your hip as you allow your pelvis to settle down and forward.
• Your right knee should settle over your right ankle as you press down through your right foot.
• Inhale and reach your hands toward the ceiling. Hold the pose for three to five breaths, then lower your arms and switch sides.

About our expert

About our expert

Alison Reaume

Alison Reaume is a dedicated yoga teacher trainer and yoga therapist who believes teaching is both a path and a practice. When she’s not leading public classes or teacher training programs, she supports yoga teachers and wellness entrepreneurs in building sustainable, soul-aligned businesses rooted in clarity, nervous system regulation, and purposeful systems.