I'm 62 and ride in the 2-3 position almost all the time. I have about a 5" drop from my saddle to the top of the bars, although my arms are pretty long.
I started doing yoga intermittently a few years ago and subsequently stopped doing all the other stretches that I used to do when I played soccer.
The most important thing for my well being (aside from regular riding) is the foam roller on the IT bands.