Yoga is important for maintaining good health and a peaceful mind. Techniques used in yoga are beneficial for a better immune system, physical fitness, and mental fitness. Performing yoga every day is beneficial for all age groups in different ways. Similarly, for senior citizens, yoga is the best thing they can do according to their body and stamina. There are different types of yoga poses for senior citizens which they can perform to have good physical and mental health.
Yoga Poses for senior citizens
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Trikonasana (Triangle pose)
This asana helps stretch legs, knees, ankles, arms, and chest. Also, it helps in opening the muscles near the hamstring, hips, and calf. This is beneficial for those who suffer from anxiety and digestion-related problems.
How to do:
- Stand straight and keep a gap of 2 feet between both legs.
- Inhale and extend your arms to shoulder level.
- Exhale and bend your right arm and try to touch your right toe, don’t stress yourself if you are not able to touch the toe it will happen as you practice.
- You can turn your face towards the ceiling if you are comfortable.
- Repeat the same on your left side you can do this on both sides for 10 seconds.
Precautions:
Initially, do only one set of this asana after a week you can increase it to 2 sets. Don’t perform this asana if you are suffering from severe back pain or migraine. Don’t put excess pressure on your knee as it can lead to knee problems and if you have neck problems don’t look towards the ceiling.
2. Katichakrasana (Standing spinal twist)
Kathichakrasana means wait twist. This asana helps to increase flexibility and spine and waist. Also, it is beneficial for those who are suffering from constipation.
Image credit: https://www.artofliving.org/in-en/standing-spinal-twist-katichakrasana
How to do:
- Stand straight with your feet together.
- Inhale and stretch your hands in the front. Your palms should be parallel to each other.
- Exhale and gently twist your wait towards the right side. Hold it for 10 seconds.
- Inhale and come back to the initial position and repeat the same with the left side.
Precautions
Avoid doing Katichakrasana if you are suffering from a hernia, slip disc, or if you have recent abdominal surgery.
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3. Badhakonasana (Butterfly pose)
This asana helps in giving nice stretch to inner thighs. It is also very beneficial for a good bowel movement.
How to do:
- Sit with your back straight.
- Bend your knees and bring your feet towards your pelvis, the sole of your feet should touch each other.
- Hold your feet with your hands.
- Take a deep breath in and out.
- Now you can move your legs up and down like butterfly wings.
- Breathe out and gently release the posture. You can repeat this asana for 15 – 20 seconds.
Precautions:
If you suffering from sciatica don’t perform this asana. If you had a knee injury then you can take blanket support beneath your knees.
4. Shishuasana (Child pose)
This asana is one of the best poses for senior citizens as it helps in relaxing back and calms the nervous system.
How to do:
- Sit on your heels with your back straight.
- Bend forward and touch the ground with your forehead.
- Keep your arms on the side of your body with your palms facing up.
Precautions:
Avoid this pose if you had serious back or knee injuries and if you have recently recovered from diarrhea.
5. Marjariasana (Cat stretch)
This asana helps in improving blood circulation, improves digestion, and brings flexibility to the spine.
Image credit: https://www.kaivalyayogaschool.com/marjariasana-yoga-for-flexibility/
How to do:
- Be in a tabletop position and your arms should be perpendicular to the floor.
- Look straight. As you inhale raise your face and your hips and navel down.
- Then you exhale and take your face down and navel and hips up.
- You can repeat this asana 20 times.
Precautions:
Avoid this pose if you are suffering from serious back-related issues.
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6.Bhujangasana (Cobra pose)
This asana is helpful for people suffering from respiratory diseases such as asthma. This helps in strengthening the back and shoulders also good to reduce stress. It helps senior citizens feel energetic.
How to do:
- Lie on your stomach, your toes should touch the ground, and your forehead resting on the ground.
- Your legs should be together. Now inhale and slowly lift your head, chest, and abdomen till the point you can do comfortably.
- Your navel should touch the ground. You should make sure that you put equal pressure on both hands.
- You can remain in this pose for 10 seconds and then repeat it twice.
Precautions:
You should avoid this asana if you are had an asthma attack recently. Also, you should not do this if you have any wrist, rib, or hand injuries.
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7. Shalabasana (Locust posture)-
This asana helps in toning abdominal organs and improves digestion. This also strengthens the arms and shoulders.
Image credit: https://www.artofliving.org/us-en/locust-posture-shalabasana
How to do:
- Lie on your stomach, while you breathe in lift your right leg up for 5 seconds. Do not twist your hip.
- Gently bring the right leg down.
- Repeat this with the left leg.
- Now repeat this with both legs for 10 seconds. You can repeat this sequence twice.
Precautions:
Do not perform this asana if you have blood pressure and heart-related problems.
8. Pawanmuktasana (Wind relieving pose)
This asana is helpful for improving blood circulation in the hip joints. It helps to cure gas-related problems.
How to do:
- Lie on your back with your feet should be together and your arms should rest beside your body.
- Inhale and try to bring your right knee towards your chest. Be in this position for 15 seconds and then release it.
- Repeat the same with the left leg.
- Then repeat the same with both the legs. You can do this sequence twice.
Precautions:
Avoid this asana if you are suffering from heart-related problems, hyperacidity, neck, or back problems.
9. Tadasana (Mountain Pose)
This asana makes your knees, thighs, and ankles strong. This is also beneficial to improve balance in the body.
Image credit: https://parenting.firstcry.com/articles/magazine-tadasana-mountain-pose-benefits-and-steps-to-do-it/
How to do:
- Stand straight with your legs join, and your feet should be slightly apart.
- Lift your heels up, your toes should touch the ground only heels along with your hand should lift.
- Stretch your arms legs and shoulder while in this asana. Be in this position for 10 seconds and you can repeat this pose twice.
Precautions:
Do not perform this asana if you have headaches and low blood pressure.
10. Adho Mukha Svanasana (Downward Facing Dog Pose)
This is one of the best yoga poses for senior citizens which is helpful to cure anxiety issues. It is also beneficial to improve blood circulation in the body.
How to do:
- Be in a tabletop position.
- Exhale and gently lift your hips. Your body should form an inverted “V”.
- Your hands should be in a straight line with your shoulders.
- Now, hold this position for 20 seconds and you can repeat this twice.
Precautions:
Avoid this asana if you have a hand or wrist injury. Also, do not perform if you are suffering from high blood pressure.
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Ref sources-
https://www.artofliving.org/yoga/yoga-poses/wind-relieving-pose
