By Admin 
After crossing the age of 30 years, many changes begin in the body and mind. During this time metabolism starts slowing down, muscles can weaken and increase tension levels. According to the World Health Organization (WHO), at the age of 30-50, the risk of diseases like diabetes, high blood pressure and heart disease increases. Let us tell you that 30 minutes of best yoga for those above 30 years of age, which will change your life. & Nbsp;
What does research say on yoga?
In many research published in 2023 and 2024, the effect of yoga on physical and mental health has been described. According to the publishing study in the Journal of Clinical Medicine, doing yoga regularly reduces the level of cortisol hormone, which controls tension and depression. Apart from this, yoga also controls blood pressure, heart rate and level of cholesterol. Yoga is very beneficial for people above 30 years of age. This maintains the flexibility of the joints and reduces problems related to aging.
These yoga changes life
Anulom-Antonym: Anulom-control 30 minutes daily reduces tension. This increases the supply of oxygen in the brain. A 2024 study found that Anulom-Antonym improves sleep quality. Sit in Sukhasana in a quiet place to perform Anulom-Vilom. After this, close the right nostril with a thumb and take a deep breath from the left nostril. Now close the left nostril and exhale from the right nostril. Repeat this process for three-five minutes.
Kapalabhati: This yogasan strengthens lungs. Digestion improves and energy levels increase. To do this asana, exhale fast and pull the stomach inward. Do this for one or two minutes.
Warm-up and Surya Namaskar: Round five-height of Surya Namaskar. It consists of 12 asanas like Pranamasana, Hastanasana, Padhastasana and Bhujangasana. Actually, Surya Namaskar activates the muscles of the entire body. Blood flow increases. According to the International Journal of Yoga (2023), Surya Namaskar is effective in controlling obesity and heart health.
Katichkarasana: This yogasan makes the spine flexible and reduces back pain. Stand up straight in this yogasan and rotate the waist right and left. Do this for two minutes.
Vriksasana: In this yogasana, place one leg on the other thigh and add hands to the salutation posture. Do this process on both sides for 30 seconds. This yogasan increases balance and concentration, strengthens the legs and reduces tension.
Bhujangasana: In this yogasan, lift the chest up on the strength of the palms by lying on your stomach. Stop in this position for 20-30 seconds. This yogasan strengthens the spine. This reduces back pain and improves digestion.
Benefits of doing yoga
Yoga for people above 30 years of age improves not only physical health, but also mental and emotional health. According to a study published in the Journal of Integrative Medicine in 2024, doing regular yoga increases metabolism and helps in weight management. Yoga reduces blood pressure and cholesterol, which also reduces the risk of heart disease.