Old age comes with a set of health problems like decreased flexibility, restricted range of motion and stiffness. Yoga offers you a way to stay away from these problems by improving your mobility, flexibility and body balance. On a psychological level, it keeps your mind sharp and focused during a chaotic situation. You develop mindfulness, awareness of self, and a positive attitude towards life.
Unfortunately, with age you might feel a bit uncomfortable and afraid of an accident or a serious yoga injury. However, if you want to retain your body’s range of motion and stability then doing some simple yoga for seniors asanas will help you attain both.
With that said, let us find out what yoga poses you should practice after entering your 60s.
3 Yoga Poses For Seniors
Given below are three yoga poses to help you maintain your physical and mental health.
1. Tree Pose (Vriksasana)
Vriksasana is a great yoga asana for developing balance and strength in the later years. Daily practice of this yoga asana provides muscle strength to your legs.
Steps To Practice Tree Pose
- Stand straight on the yoga mat. Keep your feet together. Bring your palms together and near your heart.
- Focus with your eyes and hold your gaze at a particular point to support your balance.
- Lift your right foot off the mat and open your knee out to the right side. Place the sole of your feet on the inside of your left foot.
- Once you achieve balance, straighten your arms above your head and fingertips and keep them upwards.
- Hold this yoga pose for 20 to 30 seconds.
Note: You should place the sole of your feet at your ankle, shin, or above the knee. Also, you can practice this yoga asana by lifting one of your heels some inches off the mat and resting it on the opposite ankle.
2. Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is an effective simple yoga for seniors asana that offers balance to the muscles in your legs, hips, and lower back. It also opens up your heart, shoulders, and chest.
Steps To Practice Bridge Pose
- Lie on your back on the yoga mat. Bent your knees and keep your feet hip-width apart and flat on the mat.
- Keep your arms straight and along the side of your body. Contract your shoulder blades under your body.
- Press the palms of your hands into the yoga mat. Engage your quadriceps and stomach muscles.
- Slowly lift your hips and spine. Keep your shoulders under your body.
- Hold this position for half a minute and slowly release to come back to the starting position.
Note: You should include a yoga block or bolster under the base of your spine. These would support your body weight when you lift the pelvis off the yoga mat.
3. Mountain Pose (Tadasana)
A great yoga pose for you to kickstart yoga practice as a senior. It is a low impact yoga asana that helps you focus on breathing and develop awareness of your body. Moreover, it is the foundational pose for all other yoga asanas.
Steps To Practice Mountain Pose
- Stand on the yoga mat with your feet hip-width apart and parallel to your body. Keep your arms straight by your body’s side.
- Spread your toes and press them into the yoga mat. Distribute your body weight evenly onto both your feet.
- Squeeze your thighs and use your leg muscles.
- Make sure your body stands in perfect alignment and forms a straight line.
- Breathe deeply with each inhale. Extend your spine and pull the crown of your head towards the ceiling.
- With every exhale relax your shoulders and away from your ears.
- Take 10 deep breaths and relax.
However, these yoga poses do a lot more than just keep you fit in old age. Read further to know how yoga in the later years helps you remain healthy.
Yoga Benefits In Old Age
Given below are two major advantages of practicing yoga in old age.
1. Improves Flexibility & Joint Health
If you want an exercise regimen that improves your flexibility go no further than yoga. Yoga is a great way for you to maintain good joint health especially in old age when they become stiff.
Numerous studies have shown how a daily yoga practice helps you avoid age-related problems like Osteoarthritis. In short, even doing chair yoga for beginners it will provide you with some major health benefits.
2. Reduces High Blood Pressure
Hypertension or high blood pressure is a leading reason behind you suffering from cardiovascular, and kidney disease. Yoga minimizes oxidative stress that is a leading cause for high blood pressure and a risk factor for heart attack.
Old age does comes with a host of medical issues like flexibility, and joint problems. You should include the simple yoga for seniors poses mentioned above in your daily life. These yoga asanas would help you not just remain fit these also keep you safe from a plethora of medical problems.