Yoga and pilates poses are great, low-impact exercises ideal for older persons looking to maintain a more active lifestyle.
This type of exercise is excellent for strengthening the body and balance, but it can also improve sleeping habits, reduce stress, keep the brain sharp, and even reduce back pain, among other great benefits. In this article, you will learn more about the benefits of yoga for seniors.
While some may be nervous about striking certain poses, yoga for seniors shouldn’t be complicated. Below is a list of poses suitable for older persons of varied strength levels, so keep reading to learn how to integrate these movements into a routine for retirees.
Prior to beginning a new exercise regimen or making significant changes to your current exercise routine, it is vital for older adults to consult with a qualified healthcare professional. This can include a physician or a certified exercise specialist.
1. Mountain pose
The mountain pose is one of the more accessible yoga poses on this list. To strike this pose, stand upright and ensure your heels and big toes are touching.
Next, move your abdominal muscles in and out and simultaneously relax your shoulders and back. While going through these movements, breathe in and out around five to eight times.
2. Warrior pose
The warrior pose works your arms, legs, and back, improving your posture and balance. However, if you suffer from knee pain, you may consult your physician before attempting this exercise.
To perform this exercise, stand straight as if in the mountain pose, and exhale as you place your foot about 4 feet behind you.
Next, bend your front knee to form an L, face your rear foot about 45 degrees toward your front leg, and press it down toward the ground, making sure to keep your back leg straight.
While holding this position, raise your arms above your head near your ears. Reach your arms toward the ceiling, and make sure your hips are squared in place.
If you have enough strength in your neck, look up toward the ceiling and hold the entire pose while you breathe in and out a few times.
3. Downward dog pose
The downward dog pose is one of the more common senior yoga exercises and is excellent for improving overall flexibility and full-body strength.
To strike this pose, go onto your hands and knees. Then, tuck your feet and move your hips up to form your body into a triangle shape.
Using your core, lower your weight back to the ground, going as low as possible. Stay in the triangle position for five to eight breaths, then lower yourself back to the ground. Repeat this movement a couple of times for the best results.
4. Tree pose
The tree pose is an excellent move for older persons who want to prioritize improving their balance, and it’s also great for leg and abdominal strength.
Stand tall and place one foot on the adjacent inner thigh to form the tree pose. You can set your foot either below or above your knee, depending on your comfort level, but not on your knee, which has the potential to cause injury.
Once you’re in position, open your leg to the side so the knee points straight outward, and clasp your hands in front of you. Hold this pose for about five to eight breaths.
5. Bird dog
The bird dog is an excellent pose for improving the strength of your spine and back and is also great for working your abdominal muscles.
To hold this position, start by kneeling on the ground. Lift your arm, move it forward, and lift the opposite leg backward in a straight line.
Hold this position for two breaths, then switch to the other arm and leg. For the best results, repeat this step about five times.
6. Sphinx
The sphinx pose is great for increasing the strength in your upper back and also helps prevent the forward head syndrome, where your head is out of alignment with your spine.
To perform this pose, lay flat on your stomach, and rest your forearms on the ground or yoga mat. Your elbows should be positioned just below your shoulders.
While you hold this position, press your arms into the ground, and move your shoulder blades together and down toward your lower back.
Finally, lift your abdominal muscles and hold this position for five to eight breaths.
7. Cobbler’s pose
The cobbler’s pose is a great exercise when arranging yoga for seniors, as it allows them to open their hips and give their feet a nice massage.
To hold this pose, sit with your back straight up on the floor or on a yoga mat. Move your knees outward and bring the soles of your feet close together. Then, move your back forward slightly to get a nice, deep stretch, but do not round your back too much.
Hold for about five to eight breaths once you’re in the final position.
8. Standing knee-to-chest pose
The standing knee-to-chest pose is excellent if you’re looking for a nice stretch in your legs and knees, and it is also a good pose for strengthening your core.
To hold this position, start by standing in the mountain pose (as mentioned above), lift one knee to your hips, and bend it.
While holding your knee in place, flex your foot, and focus on balancing on your right leg. After holding for a few breaths, repeat with the opposite leg.
9. Legs up to the wall pose
To conclude your yoga session, move into the legs up to the wall pose. This position acts as a cool-down and is excellent for relieving digestive tension, stifling menopausal symptoms, reducing anxiety, and other similar afflictions.
To hold this pose, sit facing the wall, with your right hip touching the wall and your knees pulling up toward your chest.
Slowly lower your back to the ground, ensuring your sitting bone rests against the base of the wall. Next, stretch out your legs until they are straight up against the wall.
Once you’re in the position, rest your head and chest, and then allow the rest of your muscles to relax.
Sit in this position for 10-15 minutes, focus on relaxing your muscles, and practice deep breathing.
Organizing yoga for seniors is a great way to help older ones prioritize health and wellness as they age. The above exercises are great for older adults of varied strength and balance levels and can improve back and muscle pain.
