Six Easy Yoga Poses For Seniors

Summary: If you wish to age-gracefully then turn to the science of yoga. Yoga poses for seniors make sure you live a healthy life free from diseases. Enjoy every moment of your life to the fullest.

Do you only find young individuals practicing the art of yoga in the beautiful lush garden when you go out for a walk? Maybe, yes. And, this is the reason you perceive yoga to be the art for the young and energetic souls only. However, in reality, Yoga benefits everyone. Anyone who desires to reap the most out of life can turn to the practice of yoga.

The young individuals practice the art of yoga to deal with the ordeals of modern-lifestyle. The practice revitalizes and rejuvenates them. The traditional art of yoga provides relief from various health and mental issues that enables an individual to live mindfully. One question that makes everyone curious is, "Why do elders need to practice Yoga?"

The physiological and psychological health of a person begins to tarnish as a person walks the road towards ageing. Brittle bones, wrinkled face, memory loss to name a few, are the signs of ageing that needs to be managed well. The timely attention and care to the various problems of old-age can reduce the risks of bigger health problems and allow the individual to age gracefully.

The yoga poses for seniors help you to fight with the problems of old-age and, allow you to cherish the golden moments of your life. The following paragraphs illustrate the six yoga poses that a senior citizen can practice for their well-being.

1. Downward facing dog pose(Adho mukh asana): Kneel down on the mat on all your fours. Spread your fingers and, align the wrist parallel to the edge of the yoga mat. Press the hands into the mat and lift your hips upwards and back, straightening your legs and coming into an upside-down (inverted) position. There should be a 90-degree angle between the legs and the torso. Hold the pose for 5-6 breaths and release.
2. Corpse pose (Savasana): Lie flat on the back with knees up. Tuck the pelvis in and scoop the tailbone outwards and draw the navel in. Extend both the legs out and rest the arms on either side with palms facing upwards. Slightly press the elbow and head into the ground. Gently lift the chest up off the ground and draw in the two shoulder blade. Keep your eyes closed and breathe deeply through the nostrils. Bring your conscious to each part of the body. Remain in savasana for 3-5 minutes.
3. Mountain Pose (Tadasana): Stand straight and tall with legs together and arm resting by the sides with palms facing downwards. You can also spread the feet-hip width apart and parallel to each other. Distribute your weight evenly between the feet. Lengthen your lower back and tighten the muscles in knees, thighs, and stomach. Center the shoulders in between the front and back of the body in neutral position. Breathe normally and hold the pose for 30-60 seconds.
4. Tree Pose (Vrikshasana): Stand on the front of the yoga mat with erect spine. Spread your feet hip distance apart and evenly distribute the weight between them. Rest the arms on the sides. You can use your hand to place the right foot on the left thigh. Using your hand to place the sole of the right leg on the inner side of the left thigh. The toes should point downwards in the direction of the mat and knee should be pointed outwards. Gently press the foot and inner thigh against each other, drop the tailbone towards the ground to lengthen the lower back. Fold the hands in a prayer position in front of the chest. Now, extend the arms overhead without bending the elbows in a prayer position. Hold the pose for few breaths and release the pose.
5. Legs up the wall pose (Viparita Karani): You can also practice this yoga pose by placing a blanket or a pillow. Sit on your left side against the wall. Rest your lower back on the pillow, if using one. Slowly turn the body to the left side and bring the legs up the wall. Rest your shoulders, head and lower back towards the floor. Rest the arms with palms facing upwards to the sides. Slowly bring the hips close to the wall. Relax the head of the thigh bone( the bone that connects to the hip socket) and, draw your pelvis backwards. Close your eyes and hold the pose for 5-10 breaths.
6. Locust Pose (Salabhasana): Lie down on your abdomen and stretch your arms forward. Lengthen your spine and, feel as if someone is pulling your hands forward and legs backward. Inhale and gently lift your right leg up. Simultaneously, lift the left hand up. While raising your head upwards, look towards the fingers. Hold the pose for 5-6 breaths. Exhale and come to starting position. Repeat the pose with alternate leg and hand.

Look and feel amazing at any age- with the practice of yoga

The Author is a passionate Yogi, traveler and Yoga Teacher in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.