Yoga is considered as a set of techniques and spiritual practices that intend to integrate the mind, body and soul. The aim is to achieve oneness with the universe. The word “ yoga ” is commonly used to refer to “ Hatha yoga “, which focuses on performing certain exercises for the general welfare.
As we age, our muscles and organs begin to lose their flexibility and ability to function smoothly. As a result, we tend to face a number of health problems. These problems can be kept at bay, controlled and even prevented with the simple practice of yoga asanas. Let’s take a look at the benefits of yoga first.
Benefits of yoga:
Performing yoga exercises has several advantages, such as:
- promotes all aspects of fitness
- encourages weight loss
- provides relief from stress
- allows you to obtain inner peace
- improves immune system function
- improves flexibility and body posture
benefits of yoga for seniors:
As mentioned above, yoga has many benefits for those who regularly practice. However, it turns out to be even more beneficial for older people as it helps keep fit and the problem of free body. Let’s take a look at some of the specific benefits of yoga exercises for seniors.
yoga exercises for seniors help fight
Stress Fatigue Pain improves balance Improves core strength decreases the risk of injury due to falls Issues such such as menopause can also be alleviated by performing certain yoga exercises for seniors.
The best benefit to be had from doing these exercises is that older people can feel young again!
Specific exercises of yoga for seniors:
Older people can perform these yoga exercises that have been selected for their specific benefits. You will not be able to bend yourself as much as you want or hold positions for a long time, and you will not either. These exercises have been selected for their particular benefits for seniors.
1. A wind pose legs release:
Also known as Ek Pada Pavanmuktasana, this yoga exercise for seniors helps remove gas trapped in the intestines. It helps make room for fresh air to enter the body and help boost metabolism. Improves the functioning of the digestive system and facilitates bowel movements.
In Sanskrit, it means ek one leg pada means, Pavan means wind, mukta means relieve and Asana means posture.
Steps for this asana:
- Lie on your back, placing arms at your sides and keeping legs together.
- Take a deep breath. As you exhale, draw your right knee toward your chest and press the abdomen to the thigh, hands together.
- Take another deep breath. As you exhale, lift your head and chest off the floor. Bring your chin forward to touch the right knee.
- Hold for a few seconds while inhaling and exhaling deeply.
- exhale as you lower your body to the ground. Relax.
- yoga repeat the exercise with your left leg.
This yoga exercise should not be done by older people suffering from conditions such as heart disorders, high blood pressure Emissions, hyperacidity, hernias, disorder testicle, slip disc, neck and back.
2. Staff pose:
This yoga makes muscles stronger back, improved posture and stretching the chest and shoulders. It is also known as Dandasana. In Sanskrit, it means danda stick.
Steps for this pose:
- Sit on the floor and extend your legs out in front of you. Keep them together and ensure that your torso is flat.
- To ensure that your body is aligned correctly, sit with your back against the wall. Shoulder blades and sacrum must touch the wall, but not the back or bottom of the back of his head. Place a small rolled towel between your lower back and the wall.
- I feel it in my bones that sit and pull your thighs to the floor using the muscles around the kneecaps. Make sure your legs do not roll outward.
- Pull your heels away from you and move the pelvis slightly forward.
- Make sure the lower back will not collapse. Try to distribute your body weight equally on both the sitting bones.
- Put your hands beside your hips and press down using the palms. The fingers should be pointing forward.
- Stretch yourself through the clavicles and lift your chest. Stretch the shoulders and pull your navel to your spine.
- Keeping the trunk 90 degrees to the ground and parallel to the ground chin. Hold this position for a maximum of one minute.
This yoga exercise should not be done if you have a doll or a sore lower back.
3. Chair Pose
Also known as Utkatasana, this yoga exercise works the muscles of the chest, spine and hips. This makes the lower back and torso strong and tones the muscles of the ankle, leg, knee and thigh. Also it brings balance to the body. In Sanskrit, it means utkat intense.
Steps for this asana:
- Stand straight with feet apart, arms stretched in front of you with palms down. Do not bend your elbows.
- Now, bend your knees and push the pelvis down, as if it’s going to sit in a chair. Your hands should remain parallel to the ground.
- Sit straight and stretch the spine. Relax the body.
- keep pushing your body down, but make sure your knees do not extend beyond toes.
This yoga exercise for the elderly should not be done if you are suffering from ankle sprain , arthritis, chronic knee pain, headache, insomnia or damaged ligaments.
4. Sitting leans forward in a chair
This yoga exercise helps relieve stress on the spine and treats weakness of the arms and narrow hips column. It is a useful position for relief for anxiety, stress and arthritis.
Steps for this asana:
- Sit on the front edge of a chair. Place your femurs 90 degrees apart and knees directly below the ankles.
- Point your feet in the same direction as the thigh bones. Place your hands on your knees.
- take a deep breath and elongate your spine.
- Exhale and tip forward, bringing hands down between your legs and place your palms down on the floor.
- Hold this position for one or two minutes.
- inhale deeply and return to the sitting position.
This yoga exercise should not be done if you have joint pain or hip problem lower back.
5. triangle pose revolution:
Parivrtta Trikonasana, revolution or triangle pose is a great exercise for balance. In Sanskrit, it means parivrtta rotate and trikona means triangle. spine and hips stretching, stimulates the abdominal organs, alleviates cases of low back pain and improves breathing by opening the chest.
steps to perform this asana
- Stand in mountain pose or Tadasana.
- Put out your left foot around three feet away. Turn right foot slightly outward.
- Stretch your arms up above your head.
- While exhaling, bend your hips and put the fingertips on the floor.
- Twist your torso to the left and lift the left arm upward.
- Hold for several breaths. Repeat in the other side.
low blood If you suffer from insomnia, pressure, diarrhea, headache, migraine, or a spinal injury, should refrain from doing this yoga exercise.
6. dog pose looking down:
Also called Adho Mukha Svanasana, this yoga exercise helps build strength in the arms, legs and feet. Relieves fatigue and improves digestion. It spreads to the shoulders, spine and legs.
Steps for this asana:
- Stand with width apart hips and place your arms at your sides.
- Keep your back straight and bend forward at the hips. Place palms down on the floor. If necessary, bend your knees.
- Place both feet back one by one until it has assumed the top of a push-up pose.
- Now, raise your hips up to form an inverted “V”.
- Press the chest to the knees, watch your toes, and push the heels down.
Do not perform this yoga exercise if you have wrist problems such as carpal tunnel syndrome or arthritis, hypertension and inner ear infections.
7. Legs-in-the-wall pose:
Also known as Viparita Karani, this yoga exercise for older people it provides relief for a variety of conditions such as varicose veins, urinary disorders , respiratory diseases, migraines, digestive problems, arthritis, muscle fatigue, insomnia, mild depression, headaches, anxiety and blood pressure problems.
Steps for this asana ::
- Sit on the floor with a support on the right. Place a pillow near her waist to support you when you turn back.
- inhale deeply. As you exhale, bend your torso to the pillow while placing her legs in the supporting wall.
- The front of your torso should round up gently while moving back and lie down. If you feel that is slipping, readjust your posture. The reinforcement should support your waist.
- should be able to feel your body extending from the shoulders to the pubis. Your legs should be stretched straight up.
- To alleviate the stretching sensation you get in the throat, release the skull base. Move your head down, but make sure your chin does not touch the sternum.
- Open the shoulder blades and rest your arms at your sides. Your palms should be facing up.
- Release the torso and feel its weight on the back of the pelvis. This will help keep the legs straight and firm.
- Hold this yoga pose for at least five minutes. Throughout the pose, breathe normally.
People who have eye problems such as glaucoma should not perform this yoga exercise. While performing the exercise, if you feel your legs or feet start to tingle, return to the sitting position immediately.
8. warrior pose:
also called Veerbhadrasana, this yoga exercise releases tension accumulation in the shoulders quickly. Helps revive frozen shoulders and is useful for people who have worked in sedentary jobs all his life. Improves balance in the body and increases endurance. It also strengthens and tones the lower back, arms and legs. In Sanskrit, it means veera vigorous or warrior; Bhadra means good or favorable.
Steps for this asana:
- Stand straight with legs apart to hip width. Turn your right foot out 90 degrees. Turn your left foot 15 degrees inward.
- Raise both arms sideways to shoulder height and keep the palms facing up.
- As you exhale, bend your right knee. Turn your head to the right. Stretch your arms forward.
- Now, gently push the pelvis down. Keep breathing while moving down.
- Move upwards while breathing deeply.
- Exhale and bring your hands down.
- yoga repeat the exercise with your left side.
If you have high blood pressure or diarrhea, do not perform this yoga exercise.
If you have spinal conditions or has recently recovered from a chronic illness, consult a doctor before performing this exercise. For people with knee pain or arthritis, a support must be used to the knee when this position is held.
Yoga exercises for seniors to improve balance:
Besides yoga exercises for seniors described above, two exercises that are especially beneficial for improving balance are given below . From fall-related injuries are common in older people, working to restore balance to the body can be very useful.
1. Tree Pose:
Also called Vrikshasana, this yoga exercise requires you to keep your eyes open in order to maintain the balance of your body. back, legs and arms extended. It strengthens concentration and helps people suffering from sciatica. Improves balance, opens the hips, and strengthens leg muscles.
In Sanskrit, it means vriksha tree.
This is how you can perform this pose:
- Place your weight on the right foot.
- Bend the left knee and place the sole of her foot on the thigh. The height to which the foot should be placed only what you feel comfortable.
- Your toes should be pointing down.
- Bring your arms above your head and let your shoulders relax.
- yoga repeat the exercise with the other side.
You should not do this yoga exercise if you have low or high blood pressure, or are suffering from insomnia or migraine.
2. pose crescent
Known as Ardha Chandrasana, this yoga exercise for seniors is particularly useful for improving balance. the back muscles and strengthens the core.
In Sanskrit, it means the ardha half and Chandra means moon.
This is how you can perform this pose:
- Get into a low lunge pose.
- Put your weight on your front foot and lift your leg back until parallel to the ground.
- Your arms should be straight below the shoulders and body should be parallel. The fingers must be placed on the floor.
- gradual implementation of the hip, then the stomach, and then the shoulders to the open side.
- stretch your arm straight up.
Therefore, yoga exercises not only can be done by young people, but can also become equally beneficial for the elderly. Yoga exercises for seniors will help you age gracefully and live a satisfying life without problems.