Bollywood producer Sajid Nadiadwala has amazed fans with his incredible weight loss transformation. His wife, Warda Khan, recently shared a viral picture of him looking noticeably fitter and healthier.
While he continues making headlines with his upcoming film Sikandar, his fitness journey has inspired many, proving that age is no barrier to staying in shape.
If you’re over 50 and looking for a simple yet effective way to maintain flexibility, strength, and overall well-being, here are 8 essential yoga asanas to include in your daily routine.
1. Mountain Pose (Tadasana)
This foundational pose improves posture, balance, and body awareness.
How to do it:
- Stand with your feet together and arms at your sides.
- Inhale and raise your arms overhead, palms facing each other.
- Stretch your body upward while keeping your feet grounded.
- Hold for a few deep breaths, then release.
Benefits: Enhances stability, posture, and concentration.
2. Downward-Facing Dog (Adho Mukha Svanasana)
A full-body stretch that strengthens the spine, shoulders, and hamstrings while improving circulation.
How to do it:
- Start on all fours with hands shoulder-width apart and knees hip-width apart.
- Push your hips up and back to form an inverted ‘V’ shape.
- Keep your hands pressed firmly into the mat and relax your head between your arms.
- Hold for 30 to 60 seconds, then return to the starting position.
Benefits: Increases flexibility, relieves tension, and strengthens the arms and legs.
3. Warrior II (Virabhadrasana II)
A powerful pose that builds endurance and opens the chest and hips.
How to do it:
- Stand with your feet wide apart and turn your right foot out at a 90-degree angle.
- Bend your right knee while keeping the left leg straight.
- Extend your arms parallel to the floor, palms facing down.
- Hold for 30 seconds, then switch sides.
Benefits: Strengthens legs and core, improves flexibility, and enhances balance.
4. Triangle Pose (Trikonasana)
A great stretch for the lower back and hamstrings, helping with spinal alignment and balance.
How to do it:
- Stand with your feet wide apart, right foot pointing out.
- Extend your right arm toward your shin or the floor while lifting your left arm up.
- Open your chest and look up at your raised hand.
- Hold for 30 seconds, then switch sides.
Benefits: Stretches the spine, improves coordination, and strengthens the legs.
5. Seated Forward Bend (Paschimottanasana)
A relaxing pose that stretches the hamstrings, lower back, and spine.
How to do it:
- Sit with your legs extended straight in front of you.
- Inhale, lengthen your spine, and exhale as you reach for your toes.
- Keep your back straight and hold the position for 30 to 60 seconds.
Benefits: Improves digestion, reduces stress, and increases flexibility.
6. Cat-Cow Pose (Marjaryasana-Bitilasana)
A gentle spinal movement that relieves back tension and increases flexibility.
How to do it:
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your spine, and tuck your chin into your chest (Cat Pose).
- Repeat for 5 to 10 rounds.
Benefits: Relieves back pain, improves spinal mobility, and enhances circulation.
7. Bridge Pose (Setu Bandhasana
A great lower-body strengthening pose that also opens the chest and shoulders.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Press your feet into the ground and lift your hips toward the ceiling.
- Hold for 30 seconds, then slowly lower down.
Benefits: Strengthens the glutes, improves spinal flexibility, and boosts circulation.
8. Legs-Up-The-Wall Pose (Viparita Karani)
A relaxing recovery pose that improves circulation and reduces stress.
How to do it:
- Sit next to a wall and swing your legs up against it while lying on your back.
- Keep your arms relaxed at your sides.
- Hold for 5 to 10 minutes, focusing on deep breathing.
Benefits: Reduces swelling in legs and feet, lowers stress, and enhances blood flow.
Sajid Nadiadwala’s transformation proves that dedication and the right fitness routine can make a huge difference at any age. By incorporating these 8 simple yoga asanas into your daily routine, you can boost flexibility, strength, and overall well-being well into your 50s and beyond.
What do you think of Sajid’s transformation? Let us know in the comments!
