admin One of the most incredible benefits of yoga is its low-impact, life-long practice qualities. Yoga can be done from age three to ninety-three! Yoga recently has really caught on with the baby boomer generation and those now entering their golden years.
She looks great. When I started to practice yoga myself, I introduced her to it. My mom is not a senior. She looks like she’s in her forties, but she has started to feel the effects of aging on her body. My mom attributes yoga to helping her age gracefully. She has also found that the flexibility and strength exercises keep her injury-free.
Yoga Benefits for Seniors
Yoga helps older people maintain their balance and flexibility while maintaining their bone health and muscle mass and learning how to cope as their bodies age.
Yoga helps with focus, emotional well-being, and concentration. The practice is great for seniors, as it allows them to calm their minds and slow down. For older people, group classes can be a great way to give them a sense of purpose and community. I highly recommend joining the free 30-Day Yoga Challenge if you want to be part of a strong yoga community online. The expert guidance is perfect for everyone, but seniors and newcomers to yoga will benefit the most.
I have clients as old as sixty, seventy, and even eighty. These particular yoga poses are great for them to continue working on. I tell them that they can use chairs to help balance themselves for any of the standing poses listed. Use these poses 3 to 4 times per week if you are working with older people or are yourself a senior.
Mountain Pose
It helps with balance and grounding by using the feet.
Standing tall, with your heels touching and big toes touching, is the best way to stand. Relax your shoulders and lower back while drawing your abdominals up. While actively engaging your leg muscles, breathe five to eight times.
This is a good pose for seniors who are starting to slump over. It also helps keep the feet strong and healthy.
Tree Pose
This exercise is great for strengthening your legs and abdomen. Balance and concentration are good for seniors. The inner leg can be a little lower. I advise my senior citizens to use Baby Trees or a chair as a support.
Hip problems in later life are common, so I encourage my older generation to improve their hip mobility.
Place your foot either above or beneath the knee on the inner thigh of the other leg. Bring your hands up to pray, open your legs, and remain for 5 to 8 breaths.
Bird Dog
Supports the abdominal muscles and spine. As we age, the health of our spine becomes increasingly important. Bird Dog is excellent for strengthening the transverse abs and back body.
Stretch one arm out and the other leg back. Imagine that you are lying on your back with a teacup. Draw your belly button toward your spine. Switch sides after a few breaths.
Downward Facing Dog
This is the best pose we can all do! One Down Dog per day will keep the doctor at bay. It’s great for flexibility and overall body strength. For seniors who have wrist problems, I recommend Forearm Downward Dog.
As you begin on your hands and knees and tuck in your toes, lift your hips and your back until your body forms an angled triangle. To bring as much weight back as possible, use your legs and core strength.
Sphinx
This exercise is great for strengthening the upper back and preventing “forward head syndrome.” My seniors love doing extension exercises to keep their upper backs and hearts strong.
Sphinx is a gentle machine that works the rear deltoids and opens up the chest.
Lay on your stomach, place your elbows underneath your shoulders and your forearms. Draw your shoulder blades and your lower back together by pressing firmly on your arms. Lift your abs up and in, and hold for 5 to 8 breaths.
Cobbler’s Pose
It is an excellent way to massage your feet and keep your hips open for seniors. Sit up straight and bring your feet together while you extend your legs to the side.
Folding forward will allow you to stretch deeper but avoid a rounded lower back. Hold for 5 to 8 breaths.
Savasana
Lie on your back to relax. Seniors are just as tired as everyone else and should learn to relax more throughout the day.
Savasana resets your nervous system and restores peace in the body and the mind.
Let the floor support your weight. Relax your muscles, breathe deeply, and completely relax as you lay there.
Whether you’re getting on in life or not, all of these postures are beneficial for us to use for better body awareness, strength, and longevity in the bones, muscles, joints, and organs.
Breathing is important for a youthful outlook and to reduce stress. Deep, full breaths fill the body with life-giving oxygen, helping us to stay young in mind, body, and spirit.
