Yoga for seniors

Yoga for seniors

Yoga is one of the most appreciated sports activities, since it combines several physical resistance exercises with others of balance. Get to know 10 yoga exercises for seniors and take care of the physical well-being of your body and psychological well-being of your mind.


Yoga is a sport that can be practiced by people of all ages, yet it has numerous benefits for the elderly as it fights fatigue, stress and chronic pain. Of the various types of yoga exercises that improve the health of an elderly person, the following 10 stand out:


  1. The Release Position

As the body ages , back and joint pains tend to increase. For this to happen, it is necessary to work the posture and the balance of the body. The release posture is one of the most successful yoga exercises and its practice allows you to lengthen the lower back and hips, stretching all the muscles that are in these areas.


To do this exercise correctly, you must follow the following steps:


Lie on your back with your knees bent and feet flat on the floor.

Lift right thigh to chest

Stretch your left leg along the floor, keeping your foot flexed

Keep the pelvis and buttock right on the floor

Breathe deeply until you feel the muscles relax.

Repeat the exercise with the other leg

This physical exercise is undoubtedly an asset to older people suffering from back and joint pain, but should be combined with other yoga postures to make the results more effective.


  1. The Stick Position

When you are old, the body no longer has the strength and flexibility of other times and may not only be the back needing extra care, but also the legs, hands and joints. In this aspect, stick posture is one of the best yoga exercises for seniors as it strengthens the muscles of the middle back, quadriceps and improves the functioning of the joints, especially the knees and ankles.


To perform this posture, you must comply with the following:


Sit on the floor with your legs stretched forward. If desired, you can sit on the floor with your shoulder blades facing a wall so your back is straight

Place your hands on the floor near your hips and point your fingers toward your feet

Flex the thigh muscles without hardening the abdomen

Curl your ankles, pointing your toes toward your torso

Keep your spine stretched and try to hold in this position 2 to 10 deep breaths

This type of physical exercise is beneficial to the health of an older person as it works the posture, stability and range of movement of your body, which will allow you to perform more easily the simplest tasks of daily life .


  1. The Chair Position

This is an excellent cardiovascular exercise for the elderly as it improves blood circulation and helps the heart to function better. It is a unique position that exercises several muscles of the body at once, which requires a greater flow of blood and oxygen in the areas worked.


To do this exercise correctly, you must follow the following instructions:


Keep your feet together

Inhale and swing your arms to the side, holding them above your head with your palms facing inward

Exhale and flex your knees so that your torso and the tops of your thighs form a right angle (as if you were sitting on a chair)

Stay in this position for one minute

Inhale to stand again and exhale to lower your arms

If you have difficulty performing this exercise, you can use a wall to stabilize the body. As you feel stronger, stop using it, as this will allow you to work your muscles and joints better.


  1. The Position Of Bending Over A Chair

Yoga, in addition to lowering the risk of heart disease, also significantly lowers blood pressure. One of the exercises that most contributes to this decrease is the position of bowing in a chair. To do this exercise in the best way, you must carry out the following steps:


Sit on a chair so you do not overload your back, keep your knees together and your feet flat on the floor

Inhale and exhale bend forward, curving your back to the front

Keep arms loose and straight

Stay in this position for three breaths

Throughout this exercise, the chest should be placed close to the legs and the forehead should be placed close to the knees. When you feel stronger and more dynamic, you can remove the chair and hold this standing position, bent forward.


  1. The Inverted Triangle Position

Women are more susceptible to the development of osteoporosis , a disease that weakens bones and makes them prone to rupture as they get older. Resistance and balance exercises can reduce the possibility of bone fractures, while yoga exercises, such as the inverted triangle position, increase the strength of the bone structure of the human body. To practice this exercise, you must stand and follow the following 7 points:


Place your left foot in front of your right foot and make sure they stand apart at a distance of about one meter

Turn your feet slightly outward and draw an imaginary line between them

Keep your arms on your side and your hips forward.

Exhale and bend forward of the hip, slowly turning the trunk to the left

Place your right hand on the floor on the outside of the left foot, extend your left arm over your head and, if possible, look up

Hold for three breaths

Straighten and repeat exercise for the other leg

This posture requires some flexibility and you should bear in mind that if you suffer from low back problems you should not do this exercise because you run the risk of aggravating your problem.


  1. The Position Of The Mountain

This is one of the best physical exercises for seniors who suffer from insomnia and are constantly irritated and ill-disposed. The position of the mountain helps to relax and soothe the body and the spirit. Its practice requires the following steps to be taken:


Lie on the floor and begin to prepare the position of your hands and knees: the hands are slightly forward of the shoulders and the knees below the hips

Exhale and push up your hands and feet. Your body will make a triangle with the floor, since the legs and arms should be well stretched

Keep your hands open with your fingers apart and shoulder width apart. The head should be in line with the column

Inhale and exhale properly and hold in this position for an average of 3 minutes

  1. The Position Of The Legs On The Wall

The position of the legs on the wall is very relaxing and useful for people with difficulty falling asleep. To perform this exercise, simply use a wall and place a thicker pillow or blanket under the lower back so as not to hurt the back and / or spine. In more detail, you must comply with the following points:


Put a pillow or blanket about six inches away from a wall

Exhale and put yourself in a lying position with your legs against a wall

Keep the shoulder blades on the floor and place the chin toward the chest

Let your arms fall sideways, bend your elbows and place your palms face up

Stay in this position for approximately 15 minutes

When you are ready to leave this position, slide slowly, without standing up, and gently remove the bracket under the lower back

Rebound to the side to catch your breath

  1. The Position Of Warrior

Some yoga exercises help people regain the strength and balance of their body, such as the position of a warrior. The practice of this exercise guarantees the muscular endurance of the legs, arms and hips. It is an exclusive yoga position that allows one to maintain an active social life .


To perform it correctly, you must follow the following procedures:


Stand in front of a wall and move your legs apart

Direct your legs to the wall and turn your right foot to your right side

Frame your hips with the wall and keep your torso erect

Stretch your arms out straight and slightly up and make sure that the shoulders stay at the same height

Inhale and bend the knee of the right leg until it reaches a 90 degree angle. While performing this step, keep the left leg well stretched

Inhale and return to starting position

Repeat this exercise twice for the right leg before beginning to exercise the left leg

  1. The Position Of The Legs In V

Yoga exercises have a number of advantages for older people as they help stretch the muscles, ligaments and tendons and alleviate arthritis pain and stiffness. © The position of the legs in V is one of the best exercises to work the flexibility of the body. To experiment with this position, follow the next 3 steps:


Sit on the floor with your legs comfortably apart in V

Take several pillows or cushions and place them in front of you

Lean forward, keeping the neck well stretched, and use the pillow or cushion to cushion the upper body. Breathe six times and feel your legs stretching

  1. The Relaxation Position

The position of relaxation is the yoga exercise preferred by most of its practitioners. It is a position that helps a person to relax, release stress and be in touch with himself. Usually this exercise is done at the end of a lesson so that practitioners can regain their energies and free their mind from the problems / difficulties of everyday life.


To perform the relaxation position, follow the following steps:


Lie on the floor tummy to the air and use a pillow or cushion to support the head

Keep your legs at a distance of 300 centimeters

Put your arms on your side with your palms facing up.

Hold the shoulders down and make sure that the shoulder blades are aligned with your spine

Inhale and exhale in a slow and deep way and relax each part of your body

Once you are completely relaxed, rest a little and feel the energy flowing from your body

Yoga exercises allow you to increase stamina and balance and prevent the onset of muscle injuries. Above all, yoga is a form of exercise that helps older people feel younger.


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