Effective yoga poses which helps you to keep fit in old age

Effective yoga poses which helps you to keep fit in old age

What does aging means to you? Paving towards retirement, being unhealthy and sick? No, it necessarily doesn’t have to be this way. Being old is to feel beautiful and confident in your skin, the freedom to speak your mind out, experience new challenges every day and the time to live and celebrate the golden moments of life.

There is no denying that there are shifts on all three levels: physical, psychical, and emotional. Along with silver hair and smile lines, a greater change can be felt in the movement. A decrease in elasticity, speed, balance, and endurance are common. Specific health problems like osteoporosis, digestive issues, stress, loneliness, and more also develops. Despite the challenges of old age, you can still age positively. Well, How?

The physical exercises of aerobics, walking, running become difficult to perform as we age. Yoga, as a physical form of activity, is gentle and is perfect for senior citizens who wish to be on their toes. The performance of restorative yoga poses, chair yoga, or modifying the postures with yoga props affects the physical and mental wellbeing of a senior citizen. It is rightly termed as a natural anti-aging method. Old-age people are vulnerable to psychological conditions such as anxiety and depression because of negligence. With yoga, a lot changes for better.

Benefits of Yoga for Older People

1. The act of holding body weight during the practice of yoga asanas builds strength in the joints, increases range of motion and improves flexibility. This reduces the likelihood of developing degenerative diseases such as arthritis, osteoporosis.
2. Yoga practices are well-known to enhance balance, coordination, and sense of proprioception, thus minimizing falls and fractures in seniors.
3. Yoga asanas build bone density and stop the weakening of the bones that can lead to fractures.
4. In senior citizens, stooped back and pain in the lower back are common. Yoga postures help correct spinal problems, back pain, and postural deformities.
5. Yoga asanas and breathing exercises work together to expand lung capacity so that you can inhale more oxygen leading to improved functioning of the whole system.
6. Yoga practices improve blood circulation, the functioning of the lymphatic system assisting in cleansing and strengthening the immune system.

 

Yoga Poses to Practice by People in Old Age

1. Mountain Pose (Tadasana): Stand straight on a yoga mat with hands by your side. Make sure your body weight is evenly distributed across the feet. Raise your hands up and above alongside the ears and join the hands in Anjali Mudra. Keep your head in a neutral position and look forward. Exit the pose in 30 seconds.

Benefit: This pose fosters a grounding feeling. It is a basic yoga pose of Hatha Yoga taught during yoga teacher training in India.

2. Tree Pose (Vrikshasana): Stand tall with your feet together. Firmly press your left feet into the ground. Raise your right leg up and rest the right foot on the left thigh at the inside edge. Balance yourself on one leg. Once found, fold the hands in front of the heart chakra.

Benefit: Tree pose improves focus and balance. In real life, it is of utmost importance for older people.

3. Child Pose (Balasana): Come on your fours. Now, sit on your heels with hips touching the heels. Bend forward draping your torso between the thighs. Bring your forehead to rest on the ground. Extend the arms backward, palms up. Breathe deeply.

Benefit: Child pose fosters a sense of calmness and coolness. The pose is included in the curriculum of Hatha Yoga during 200-hour yoga teacher training in Rishikesh.

4. Standing Forward Bend (Uttanasana): Start in Mountain Pose (Tadasana). Upon an exhalation, bend forward from the hips. As you descend, bring your hands to the ground. Keep the back straight in the pose. Your body should move as one unit. Hold the pose for 15-30 seconds.

Benefit: The pose stretches, strengthens, and improves digestion.

5. Seated Forward Bend (Paschimottanasana): Sit on the floor with stretched legs in front of you. Lengthen the spine. Hoist the hands up and in one go, fold forward. As you bend, the hands will naturally come down. Rest your chest and nose over the thighs. Take smooth breaths.

Benefit: The pose is a booster for the mind and therapeutic for high blood pressure and insomnia.

6. Corpse Pose (Savasana): It’s always good to end a yoga session in corpse pose. Lie down on a yoga mat. Spread your legs and arms. Open your palms and close your eyes. Relax. Stay in the pose until you feel comfortable.

Benefit: An ultimate restorative yoga pose to unwind a busy day.

stay healthy, happy, and young in your aging days with Yoga.

Author Bio :

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour Yoga Teacher Training in Rishikesh. Manmohan Singh conducts Yoga Teacher Training in India  in different cities. He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in India.