LIFE www RITUALS

Yoga teacher MARICAR CRISTINA HOLOPAINEN shares simple practices to graceful aging

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Aging is often portrayed as something to control or manage, but the truth is far more empowering. Aging gracefully is not about resisting time; it’s about celebrating it.

Simple, accessible, time-tested and research-based everyday practices when done regularly and with enjoyment, can become an automatic habit. Through movement, touch, nourishment, and creativity, we can cultivate small, meaningful rituals that bring vitality and joy into our daily lives. Drawing inspiration from ancient practices like the Five Tibetan Rites, Taoist wisdom, and modern-day wellness principles and my own studies, self-practice and teaching of Hatha yoga, here are five simple yet powerful life rituals to help you age with energy, purpose, and self-love.

RITUAL 1: Move with Breath for a Strong, Supple Spine

Supple is the new strong. Movement isn’t just about staying fit. It’s a way to honor your body’s strength and fluidity. Expansion and extension through stretching, bending, and breathing with awareness enhance flexibility, circulation, and overall well-being.

The Five Tibetan Rites emphasize spinal flexion and extension to maintain youthful energy. Forward bends release tension in the lower back, while backbends open the chest and improve posture. Research even suggests that better mobility is linked to longevity.

Holopainen suggests trying these simple movement rituals throughout your day. In the morning, stretch for five minutes from gentle forward folds to backbends and cat-cow stretches. Take a desk break for two minutes and stand, reach your arms overhead, and lengthen your spine. Then, step outside on your lunch break and breathe deeply to reset your energy. Wind down in the evening and spend ten minutes to incorporate lunges, twists, and heart openers to release tension.