Before we dig into our topic:- 10 BEST YOGA POSES FOR ELDERLIES, Let me tell you something, Yoga disparages the pervasive notion that physical exercises can only be performed by young blood. Yoga refreshes the mind and spirit. It is the pathway to enlightenment which aligns the energies to attain balance of the body and mind. It gives an avenue to retrospect the inner emotions and channelizes them to achieve a sense of enlightenment and wisdom, which is both physically and mentally helpful. And as they say, you are never too weak to reap the benefits of Yoga. It is a safe and effective tool for both physical and mental enhancement. From lowering blood pressure to better sleep, yoga science of wellbeing is to go to for every adult health issue, and thereby, it is also gaining substantial popularity among the older adults. It also has a spiritual aspect, but it is not overtly religious. It even surpasses all religious beliefs, enabling people from dynamic religious ethos to witness this spectacular journey. Yoga is said to be a holistic package for happy well. Fitness is the primary goal here. It is more about augmenting spiritual peripheries through various breathing and meditation techniques. It envisages bringing the body and mind at a state of equilibrium, to manifest the best characteristics of civilization. Yoga is said to be a mind and body practice that helps to enhance the overall human well being.
Given below are Ten BEST YOGA POSES FOR ELDERLIES, which prove that age is just a number!
Tadasana (Mountain Pose)
It is the simplest and the most basic of all Yogic asanas. The rest of the variations in poses are just an extension of the Tadasana. It can be practised anytime, and this does not have any pre-requisite of an empty stomach to perform. But the follow-up asanas are to be completed in an empty stomach. It is the basic level of Hath Yoga Asana. Here the practitioner is required to stand in an upright position with hands on the sides, as robust as a mountain, and hold the pose for 10 to 30 seconds. Tadasana works perfectly for hunching adults by improving their postures. It also strengthens their weak thighs and ankles, making it easier for them to exercise.
Balasana (Child Pose)
This pose helps you relive your childhood in the later years of your life, making it apt for the older people to try Balasana. The Child’s Pose has a close parity to a child’s position in the mother’s womb. Thus, it helps to release tension that, in turn, strengthens the emaciated bodies of the old. It makes the elderly alert, which abstains from swaying into dizziness. Balasana makes the internal organs supple, facilitating healthy bodily functions. It aids in building deep and steady breathing that calms the older people and helps them lead an anxiety-free life. The pose of Balasana can be held for one to three minutes or as long as one can keep.
Bhujangasana ( Cobra Pose)
Bhujangasana is a typical “heart-opening” exercise and thus, it instills a sense of openness, excitement, and vulnerability while dealing with the world. It also fills the body with an immense amount of positive energy that detoxifies the body and also helps to correct postural imbalances. This is one of the best Yoga poses for seniors. It makes weaker elders, sharp and swift, and feeling energetic all the time. Bhujangasana loosens the stiffened lower back of the old and stretches their muscles in the shoulders, chest, and abdominals to keep them flexible and healthy. The pose elevates their mood and cheers them to get up and do something fun. They can have a taste of youth through Bhujangasana. It increases body flexibility and thereby enhancing mobility. Most importantly, it strengthens the spine, disallowing any hunching.
Trikonasana (Triangle Pose).
While assuming this pose, the body looks like a Trikon or Triangle, hence called Trikonasana. It is one of those few yoga poses, which are needed to be performed with the eyes open. It is a beginner-friendly person, and thus is apt for older adults. It is advisable to practice Tadasana in the morning with an empty stomach and clean bowels. It reduces blood pressure, the most pervasive issue faced by the elderly. It makes the body feel nice and light so that you can lead an active life. It brings about equilibrium and balance and thereby prevents fidgeting. It facilitates the elderly to do their household chores properly and on time, without feeling exhausted.
Shavasana (Corpse Pose)
It is a relaxing asana, typically performed at the end of the yoga session. The body is supposed to be free from any movement and be as stiff as a corpse. It is a beginner level of Astanga yoga asana. The pose can be done for 10 to 15 minutes or more if you feel like it, but make sure you don’t fall asleep. So this asana can be tried by the elderly, to calm their mind. Due to a lack of adequate physical exercise, their bodies don’t tire enough to sleep well. A quick session of Yoga followed by Shavasana can cure insomnia, a common chronic problem in the elderly. This asana is also very effective on those who are having diabetes, weak mental health, and constipation.
Baddha Konasana (Butterfly Pose)
It is a basic level of Vinyasa Yoga asana and looks like a butterfly flapping its wings. The pose also resembles the stance of a cobbler at work. The practitioner is required to hold the for one to five minutes or tweak it according to convenience. Baddha Konasana stimulates the bladder and kidneys, helping the oldies to keep excretion issues way. It also increases blood circulation, which activates the old persons to perform their regular chores with ease and bring them out of mild depression or anxiety. This maneuver is an excellent fatigue reliever, which rejuvenates the body and energizes it. It is also a boon for the women who are at or entering menopause as it smoothens out the entire process.
Vrkshasana (Tree Pose)
Vrikshasana is the posture of standing in the form of a tree, as steadily as possible, to improve balance, focus, and mental clarity. Here the practitioner is required to stand on one leg with the other leg bent, so the foot rests on the side of the thigh. Also, the hands are extended overhead with the palms. The idea behind is asana is to feel as firm as a tree while balancing one leg to the other to invoke concentration and mindfulness. It is a relatively easy pose, which can be performed by the older lot and reap the benefits of Yoga. The Tree pose is very helpful for improving the balance of the body and also strengthens the ligaments and tendon of the feet to attain stability of legs. It provides a good posture to the older adults, especially those who have developed a hunch.
Bird Dog Pose
The health of the spine becomes extremely important as we grow old. Bird Dog is great for hardening the transverse abdominals and the back body. Start kneeling and stretch one arm forward and the opposite leg back. Draw your belly button towards your spine. Stay for a breath and switch sides. It has immense benefits that can help senior citizens to lead a healthy life. It is to be reminded here that the spine is known to have seven chakras, the balance of which aligns the body and mind to reverse aging.
Dhanurasana (Bow Pose)
It might be a slightly difficult pose to perform initially but has utility. Aging and wrinkled skin is a common complaint of the elderly. Dhanurasana can be used as an anti-aging treatment and reduce those fine lines and wrinkles, to make a face radiant and glowing. This yoga asana helps in toning the arms and legs muscles, which tend to get flabby with age. It also energizes the body by stimulating the sympathetic nervous system, which is a key factor for the aging of the body. It also relaxes the spine and helps to align the chakras so that optimum energy can be released, which will help in tightening the pores of the skin.
Ado Mukha Savasana (Downward Facing Dog Pose)
Adho Mukha Svasana or the Downward Facing Dog Pose is an asana that looks similar to the stance of a dog when it bends down, facing forward. The Sanskrit name of the pose means that. It is a relatively easy pose for the aged to try. Practice it in the morning on an empty stomach and clean bowels for the best results. Adho Mukha Svasana is a beginner level of Astanga yoga asana. It is known to boost confidence. It is a boon for the retired personnel who have had an active life in the past. It will make them feel proud of their achievements and help live longer. Since it is a downward-facing pose, it allows more blood to flow into the brain and brightens the cognitive skills, making the older’s brain less susceptible to forgetfulness.
The human body should be in perpetual motion to ensure a substantially healthy life. Exercise is important for everyone. As the benefits of Yoga go beyond the physical aspects, it should be practiced at every stage of life, irrespective of age. You are never too old to start new and never too young to stop seeking. So seek the pleasures of Yoga and feel the changes within yourself that serve a better purpose in life.
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