Yoga provides a lifelong practice that anyone can do with a little help, patience, and perseverance. It is good and beneficial for all-ages even seniors. Yoga can help seniors keep their joints healthy and flexible, improve body balance, and maintain muscle mass as well as bone health. Not to mention the way yoga makes them feel. It is an effective coping method when it comes to many seniors’ mental state.
#1. Mountain Pose
This is a great yoga pose for seniors due to its low impact on the body. It helps you become more aware of your breathing process as well as your body. If you want to learn other standing poses, this is the one to start with. Stand tall and keep your legs hip-width apart. Your arms should remain at your torso’s sides while pointing with your fingertips down to the mat. Spread your toes as much as possible and press the soles into the mat. Try to maintain balance through a 50-50 body weight distribution on both legs. Engage all your muscles, especially those of your legs, and tighten your core area. Align your body, and keep your neck straight and your head up high. Inhale and exhale deeply, and relax your shoulders. Hold this pose for about ten breaths.
#2. Tree Pose
The Tree pose is an amazing asana that engages both your legs and your abdomen by giving them balance and strength. It is a good pose for seniors who want to improve their flexibility and mental focus. After all, hip mobility is a common issue among older adults. Stand tall with your feet on the mat. Bend one knee and place the sole on the inner thigh of the opposite leg. You can keep it above or below the knee. Either way, it works fine! Push your knee out to the side and press your palms together in front of your chest, like in a prayer. Maintain this position for up to eight breaths.
#3. Butterfly Pose
The Butterfly pose received its name due to the shape your legs create when holding the asana. This is best practiced in the morning right before breakfast to clean your bowels. Seniors will benefit from this pose because it stimulates the kidneys and bladder. Also, it can relieve anxiety and fatigue. Sit down on your buttocks and bend your knees, bringing your feet as close to your inner thigh as possible. Push your knees to the sides and grab your soles with your hands. Keep your back straight while pushing the pelvis area in front a little bit. Bring your shoulders back and set your gaze in front of you.
#4. Bird Dog Pose
This yoga asana is good for people of all ages including seniors. It strengthens your core area as well as your spine, and it improves back support. As we age, our spine is essential for our overall health. The Bird Dog asana boosts the power of your abs and back muscles. Start from a kneeling position. Stretch your right arm forward and your opposite leg backward simultaneously. Pull your abs back towards the spine and try to keep your back as straight as possible. Inhale and exhale slowly, then switch sides. This pose must be repeated five times.
Older adults should not avoid engaging in a physical activity. On the contrary! Activities like yoga can help them live a healthier and longer life. After all, age is simply a number. Although your body might become weaker as you age, you can fight the aging process with the yoga poses for seniors presented above.