Yoga can improve your overall quality of life and is good for all ages, especially seniors. It can help combat stress, fatigue, and pain, and help seniors to feel younger. Yoga increases flexibility, and maintains balance as you age. These exercises will help seniors cope with aging and as long as it is done in a safe manner, yoga can be the best form of exercise for seniors to strengthen joints and muscles while helping them to relax.
A low impact move that helps improve posture and balance while reducing back pain.
Stand with your feet together and hands down at your sides. Press your toes into the floor and squeeze your thighs. With each inhale, lengthen your spine and each exhales release your shoulders away from your ears. Continue this for 5 to 10 breaths.
This position is great for opening up your hips and stretching your hip flexors.
Sit down on the ground and bring the soles of your feet together while opening the knees out to the sides. Bring the balls of your feet close to your body and fold forward for a deeper stretch and hold for 5 to 8 breaths.
This pose focuses on strengthening your leg, hips, and lower back muscles. It also opens your shoulders, heart, and chest which keeps your spine flexible.
Lie on your back with your feet flat on the floor and knees bent. Make sure your legs are hip-width apart. Place the palm of your hands onto the floor and tighten your core and quad muscles. Lift your hips and spine up and hold for 30 seconds then release until your back is flat on the floor.
The tree pose can help reduce the chances of a fall and is great for balancing and building strength. It helps with leg and abdominal strength and hip mobility.
Stand with feet together and palms at your heart. Place one foot on the opposite inner thigh, at your ankle, shin or above the knee is fine. Put hands together in praying motion towards your chest, Hold for 20-30 seconds and repeat on the other leg.
This pose is perfect for tighten abs and back muscles which is important as we get older.
Kneel on the floor and stretch one arm forward with the opposite back leg out as well. Pull your belly button towards your spine and then switch sides after a couple of seconds. Switch sides and repeat 5 times.
Opens up the upper back, keeping it strong and opens up the heart.
Lie down on your stomach and place your forearms on the mat. Press into your arms and draw your shoulder blades together and down your back. Lift your stomach in and up and stay for 5 breaths. Repeat 4 more times.
Low Lunge Pose
Opens up your hips and releases tension in the body, while providing balance.
Stand with feet hip-width apart and arms at your side. Step your right foot forward and bend your right knee until it is directly over your ankle while your left knee is on the ground. Arms up in the air and breathe for 30 seconds, then return to standing position and repeat with the opposite leg.
All of these yoga poses are a great start for seniors who are beginners. It is easy to do and will help tighten muscles, build strength, provide flexibility and balance, and improves concentration. It is always important to consult with your doctor before performing any physical activity so you do not get hurt or cause any harm.