Physical activity should be included in our everyday routines as we age to maintain a healthier lifestyle. Yoga is an excellent solution for older adults who want to enhance their fitness safely and practically. It is a practice that connects the mind and body through various positions, breathing, and relaxation techniques. Yoga can bring various psychological advantages in addition to physical benefits. In addition to an increase in well-being, regular yoga practice tends to correlate with better sleep, improved body awareness, weight loss, and improved balance. Learn about some ideal yoga poses for seniors that can guide you in achieving a more independent lifestyle.
Bird Dog
The bird dog is effective at strengthening the abdominals and the back body. Begin by kneeling, extending one of your arms forward, and pushing one leg back. Envision that you have a cup placed on your back and pull your belly button towards it. Stay in this position for a while before switching sides. Repeat this motion at least five times before moving to another pose.
Cobbler’s Pose
The cobbler’s pose can help to keep older adults’ hips open while also massaging their feet. Sit tall, bring the soles of your feet together, and open your knees out towards the sides to perform this action. Start stretching by folding your upper torso forward, being careful not to round your lower back. Hold for five to eight counts before returning to the pre-stretch position.
Mountain Pose
Stay grounded by practicing the mountain pose as it can improve your balance and control of your feet. Stand straight while ensuring that your big toes and heels are in contact with one another. Squeeze your stomach in and up while relaxing your shoulders. Take between five to eight deep breaths while actively using your leg muscles.
Tree Pose
This is a good pose for those who are looking to improve their balance and focus. To get into this pose, you will need to stand and have one of your foot be placed on the other leg’s inner thigh. The position of the foot can either be above or below the knee. Ensure that you open your leg out towards the sides, hold your hands in a prayer position and stay still for around five to eight breaths.
Savasana
This pose can help you relax and restore peace to your mind and body. Usually done in the final stage of relaxation, older adults can get comfortable by being able to let go more frequently during the day. All you need to do is to lie on your back and allow the floor to support you. Take a deep breath and relax your muscles as you take a rejuvenating break.
Sphinx
The sphinx is effective for strengthening the upper back and combating forward head syndrome. It is a mild position that opens up the chest and works the back. This pose can be executed by lying on your stomach with your forearms resting on the mat. By pressing firmly onto your arms, you should drag your shoulder blades together. Lastly, raise your stomach in and up, holding between five to eight breaths.
