3 Essential Yoga Moves Every Man Over 40 Should Be Doing Daily

By Dr. David Samadi

Aging comes with its fair share of aches and stiffness, but that doesn’t mean you have to slow down. Maintaining strength, flexibility, and balance is crucial as you get older, especially if you want to stay active and pain-free. One of the simplest ways to keep your body in top shape? Yoga. Just a few minutes a day can help improve posture, ease lower back pain, and strengthen key muscles.

If you’re over 40, now is the time to make these three yoga moves part of your daily routine. They target the back, abs, arms, and legs—helping you stay limber, strong, and ready for anything.

1. Cat-Cow Stretch

Why it’s worth doing: This gentle movement increases spinal flexibility, improves posture, and engages the core. It also helps open the chest, stretch the back, and ease tension in the neck and shoulders.

How to do it:

• Start on all fours with your hands under your shoulders and knees under your hips.
• Inhale and move into the “cow” position: arch your back, lift your head, and press your shoulder blades together.
• Exhale and transition into “cat” position: round your back, tuck your chin to your chest, and engage your abs.
• Repeat this movement for 8–12 reps, rest for a minute, and complete another set.

2. Bridge Pose

Why it’s worth doing: This move strengthens the core, lower back, glutes, and thighs while improving flexibility in the spine and hip flexors. It also promotes better digestion and circulation.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Keep your arms relaxed by your sides, palms facing down.
• Press into your feet and lift your hips toward the ceiling. Keep your thighs parallel and squeeze your glutes.
• Hold for at least 10 seconds, then slowly lower back down.
• Repeat for 5–10 reps.

3. Downward-Facing Dog

Why it’s worth doing: This classic pose works the entire body, strengthening the arms, back, and legs while stretching the hamstrings, calves, and spine. It also helps improve circulation and relieve stiffness.

How to do it:

• Start on your hands and knees, with hands under shoulders and knees under hips.
• Press your hands firmly into the floor and lift your knees, straightening your legs as much as possible.
• Push your tailbone toward the ceiling, creating an inverted “V” shape.
• Try to press your heels toward the floor while keeping your spine long.
• Hold for five deep breaths. To deepen the stretch, alternately bend and straighten each leg in a “walking” motion.
• Perform up to five sets.

Final Thoughts

Yoga isn’t just for the flexible—it’s for every man who wants to move better, feel stronger, and age well. These three moves take just a few minutes a day but can make a big difference in how your body feels and functions. Give them a try and see the benefits for yourself!

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, and Prostate Cancer, Now What? A Practical Guide to Treatment, Diagnosis, and Recovery, both available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.