Selection of Appropriate Asana

In general, most asanas are suitable for men and women of all ages.  Starting with easy asanas first, then gradually try hard asana habits.  However, it is better not to try hard seating for more than forty years.  Sudden injury can occur.  

In order to maintain physical fitness and build the body in a healthy and strong manner, 5/6 asanas should be chosen so that the whole body is exercised from head to toe.  There is no harm in not exercising at all on the same day.  This gap needs to be filled by changing the chart every two to three weeks according to physical ability and need.  

The practice is to keep the spine straight, starting with the simple asana then lean forward, bend back, bend the spine to the side, with the weight on the hands and finally stand up - doing 6 asanas in this way becomes an exercise for the whole body.  There are some asana that are practiced with multiple limbs. Regular practice of those types of asanas is helpful for quick recovery.  At the end of the asana practice, if you practice 2/1 mudra, bandh or pranayama, the body and mind will be quite fresh.