10.08.2018

Immortality Formula: Easy And Effective Yoga Poses For Seniors That Take Care Of Both The Body And Mind

Save Share
Share

We're all aware that age comes with many physical challenges, which take a toll on our health and mind. And while some people start taking care of their bodies early in life, others get too preoccupied with many day-to-day responsibilities. But don't worry, it's never to tend to your body and treat it as a temple, especially when there's an amazing and effective way of doing so. 

Benefits of yoga

Physical exercise gets difficult with age, but ironically, that's when we begin to feel the need to take care of ourselves the most. Luckily, there are many options of incorporating exercise into the daily life for seniors. The one we like the most is yoga: It doesn't require expensive equipment, it's easy to learn and holds numerous health benefits. 

Practicing yoga improves:

  1. Flexibility and balance.
  2. Joint health.
  3. Respiration.
  4. Blood pressure levels.
  5. Mental state (reduces anxiety).

via GIPHY

So, yoga helps not only with your physical state but also tends to mental health. Ready to try it out? Let's review 5 exercises best suited for beginners.

1. Mountain Pose (Tadasana)

Breathing is extremely important in yoga, so let's start with an easy exercise, which focuses on your breath. In addition, it helps to reduce back pain.

  1. Stand straight with your arms at your side and feet spread hip-width.
  2. Press your toes into the floor as you spread them out.
  3. Squeeze your thighs as you inhale and reach with your body up, as if extending your core.
  4. Relax your shoulders with each exhale.
  5. Repeat 5 to 10 breaths.

fizkes / Shutterstock.com

2. Tree Pose (Vriksasana)

Next pose can help you strengthen your core and improve stability.

  1. Stand straight with palms together in front of your chest.
  2. Lock your eyes on one spot in front of you for better balance.
  3. Lift your right foot as you open your knee to the side and place it on the inner thigh of your left leg. Make sure you don't put the sole of your foot on the opposite knee.
  4. Hold for 20 to 30 seconds and switch legs.

Note: If this exercise is too hard for you at the beginning, try holding onto a chair or a wall before you start feeling a bit more comfortable.

fizkes / Shutterstock.com

3. Low Lunge Pose (Anjaneyasana)

This next pose may seem a bit difficult, but you can manage it if you follow the instructions and take your time.

  1. Start off by standing straight and then step your left foot forward and bend your left knee until your knee is directly over your ankle.
  2. Lower your right knee to the ground and tuck your back toe under.
  3. Reach out with your fingers to the sky with each inhale and relax your shoulders on the exhale.
  4. Hold for 20 to 30 seconds and switch legs.

Note: Use a mat or a towel to provide better stability to your knees and take some pressure off of them.

fizkes / Shutterstock.com

4. Bridge Pose (Setu Bandha Sarvangasana)

This pose strengthens the muscles in your legs, hips, and lower back.

  1. Lie on your back with your knees bent and your feet flat on the floor, make sure they're at hip-width and are directly under your hips.
  2. Put your arms along your body and start subtly shifting your shoulders downwards.
  3. Slowly lift your hips and spine, and continue to draw your shoulders under your body.
  4. Try to hold for 30 seconds before slowly releasing your body back to the floor.

fizkes / Shutterstock.com

5. Legs Up the Wall Pose (Viparita Karani)

The last pose is a perfect way for you to rest and even helps to relieve stress and anxiety.

  1. Find a spot where you have enough space to lie down and full access to an empty wall.
  2. Lift your legs so that they fully press against the surface of the wall.
  3. Keep your core straight, while your legs are elevated and supported.
  4. Breath slowly and relax.
  5. Stay in the pose for 10-15 minutes.

Anna Khramova / Shutterstock.com

What's best for you?

You can begin your yoga journey with these basic exercises, but there's a large variety of different types of yoga so anyone can find what suits them best.

Sergey Shenderovsky / Shutterstock.com

Figure out what you want to achieve by taking up yoga, and good luck!


This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.

Save Share
Share
Comments
Ethanku

1 month ago


Expert

Health Tips for Women
1.2 k Subscribers

Home Mia App Top Women's Health Cycle & Periods Fertility Issues Love & Relationship Pregnancy & Parenting Fitness & Nutrition