7 Yoga Poses Perfect for Seniors

Two senior woman doing a yoga exercise

Yoga is an ancient exercise that welcomes all ages, whether you’re 9 or 99! Yoga is especially beneficial for senior citizens because it helps a person maintain balance, flexibility, muscle mass and can reduce the risk of fall-related injuries. Not only does it have strong physical benefits, but it also helps reduce stress, fatigue and pain, all while finding serenity within your community.

We have compiled 7 key yoga poses that will enhance your mental and physical well-being in a variety of different ways, below! Remember, when practising don’t over exert yourself and use aids like a chair or a cane when needed. Enjoy!

1. Mountain Pose:

This pose is used to practise balance.

Mountain Pose

To step into the pose you need to:

  • Stand straight and center your weight across all 4 corners of your feet.
  • Keep your thighs firm, but do not lock your knees
  • Relax your arms by your side
  • Remember to keep your chest wide, and breath from the lower abdomen

2. Tree Pose

This pose is perfect for strengthening your legs and abdomen.

Tree Pose

To step into the pose you need to:

  • Stand with your arms over your head and your legs touching
  • Slowly raise your right leg off the ground with your heel touching the inside part of your ankle.
  • Try and balance for 10 – 20 seconds
  • Repeat with the other leg

Remember to use a chair for balance if needed!

3. Bird Dog Pose

This is great for increasing your back and abdomen strength!

Bird Dog Pose

To step into the pose you need to:

  • Come down to the floor and bend your knees at a 90 degree angle.
  • Straighten your spine
  • Lift and straighten your left arm and right leg
  • Pull your shoulder blades together
  • Repeat with the opposing arm and leg

4. Sphinx Pose

Practising this pose will strengthen your upper back.

Sphinx Pose

To step into the pose you need to:

  • Lie down on your stomach
  • Lay your forearms on the mat
  • Place your elbows below your shoulders
  • Draw your shoulder blades together and down your back

5. Modified Pigeon Pose

This pose helps relieve congestion, as well as help stretch out your hips.

Pigeon Pose

To step into the pose you need to:

  • Curve your right leg in front of you (you can use a pillow for extra support)
  • Lift your chest
  • Extend your left leg backwards
  • Place your hands in front of you
  • Extend your right left back
  • Curve your right leg forward

6. Half-Twist

This pose improves digestion and releases toxins in your body

Half Twist

To step into the pose you need to:

  • Cross your legs
  • Bend your Right leg over your left leg
  • Turn your body slightly to the side
  • Your head should be the last thing to turn

7. Warrior Pose

This pose will strengthen the lower back.

Warrior Pose

To step into the pose you need to:

  • Stand straight with your arms and legs together
  • Extend your left leg out on a 90 degree angle ( bend your knee if most comfortable)
  • Extend your right leg to your side
  • Raise your arms

Experience all of the wonderful benefits of Yoga by practising these poses 3 to 4 times a week! Just remember to move at your own pace!

Our specialized programs are designed to improve recovery, encourage independence and promote a return to the highest quality of life. For more information contact us today at 925.271.9100 or visit us online. You can also see all of our locations here!

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