Lately, yoga teacher Nick Higgins has become increasingly concerned with his advancing years.
Having just turned the tender age of 40, he's started to adapt his workouts to include more muscle-building, weight-bearing exercise to offset the inevitable loss of strength, muscle and bone density that naturally comes with getting older.
One thing that has stayed constant, however, is his morning yoga routine.
"Yoga is anti-aging," says Higgins, the co-founder and head of teaching at Hotpod Yoga. "It never overloads your body. It's strengthening. It [promotes] mobility."
At home, Higgins has a go-to vinyasa flow that he often starts his day with. It combines deep lunges, forward bends, thoracic twists and back bends, performed smoothly in synchronicity with the breath.
"This combination of active and passive stretching, along with smooth conscious nasal breathing, helps to internally wake and work my respiratory system," he tells Fit&Well.
For added benefits, Higgins likes to perform this routine in his bathroom, using the steam from a hot shower to recreate the heated conditions of a Hotpod Yoga class, where sessions take place inside inflatable pods set to 37˚C.
"The heat raises the body's core temperature to mimic the effects of more intense physical activity,” he says.
Six-move anti-aging vinyasa flow
This is the anti-aging vinyasa flow Higgins regularly uses. He links six yoga poses with a vinyasa sequence between each one, creating a continuous flow.
His tip is to move with control, stay mindful of synchronizing your movement to your breath and hold each posture for five breaths.
The vinyasa flow:
- From standing, hinge from your hips, bending your knees slightly, placing your hands on the floor outside your feet.
- Jump or step back into a high-plank position.
- Bend your elbows to lower your chest close to the floor.
- Lift your chest into cobra pose, arching your back.
- Lift your hips high into downward-facing dog.
- Jump or step your feet forward between your hands.
- Continue into the next pose in the sequence.
The flow
Video: Hotpod yoga
Music: Khromi
High lunge
Hold: 5 breaths
- From standing, step one foot back and lift your arms overhead.
- Bend your front knee while keeping your back leg straight.
- Hold for five breaths.
Warrior 2
Hold: 5 breaths
- From high lunge, turn your back foot out to the side while keeping your front leg straight.
- Turn your torso to face the side and bring your arms up parallel to the floor.
- Point one arm back and the other forward, keeping your gaze over your front hand.
- Hold for five breaths.
Wide-leg forward bend
Hold: 5 breaths
- From warrior 2, straighten your front leg and turn your front foot to the side.
- Hinge from your hips, fold your torso forward and bring your hands to the floor.
- Bend your knees if needed to keep your back flat.
- Hold for five breaths.
Lunge twist
Hold: 5 breaths
- Turn both feet forward into a high lunge, bending your front knee and keeping your back leg straight.
- Bend your front knee further to deepen the lunge.
- Bring your hands together into prayer, gently twist your torso toward your front leg, opening your chest.
- Hold for five breaths.
Seated forward bend
Hold: 5 breaths
- Sit on the floor with your legs extended, feet together and spine upright.
- Fold forward, bringing your chest and head toward your shins.
- Hold your legs to help deepen the stretch with each exhalation.
- Hold for five breaths.
Wheel pose
Hold: 5 breaths
- Lie on your back, knees bent, feet close to your hips.
- Place your hands on the floor beside your head, elbows pointing up, fingers pointing toward your feet.
- Drive through your heels to lift your hips high off the floor.
- Press through your hands to raise your upper back and straighten your arms into a deep backbend.
- Hold for five breaths.
Find this final move too advanced? Swap it for a cobra pose:
Cobra
Hold: 5 breaths
- Lie on your front, relax your lower back and glutes.
- Place your palms on the floor beside your shoulders, wide-apart.
- Lift your chest off the floor.
- Straighten your arms to arch your back and lengthen the front of your body.
- Hold for five breaths.
Precautions for hot yoga
Higgins practices in his bathroom to replicate the Hot Pod yoga environment, which helps to increase range of motion and flexibility. But the sequence can be practiced anywhere.
If you have space and you’re tempted to try this flow in a steamy bathroom, Higgins advises taking care.
"Make sure you're well hydrated before and after," he says, recommending electrolytes as well as water.
Avoid heated yoga if you've ever suffered from heat exhaustion or use medications like beta blockers, anti-depressants or stimulants.
"Practicing yoga in heat isn't recommended when pregnant, especially in the first trimester, or if you have pre-existing cardiovascular conditions or high blood pressure," he says.
And, above all, be careful not to slip on wet floors, bang into bathroom furniture or risk burning yourself from hot taps.
"Be mindful of the risks, listen to your body and don't overdo it," Higgins says.
