From mental well-being to core fitness, best yoga poses for elderly people

Yoga should start as soon as possible, but it’s never too late to start your practice. Making it part of your routine can help you age gracefully. Yoga not only helps with the physical aspects of your health, but also helps with mental, emotional, and spiritual development.

Yoga for mental wellness

Yoga can also help reduce any form of stress, depression, anxiety, and other mental health related issues. You can practice Surya Namaskar, yoga mudras, pranayama, and meditation along with physical postures. It helps you preserve your memory and even improve concentration and focus.

Follow a safe practice

Yoga for seniors and seniors should be done taking all necessary precautions. If you have recently had surgery or are injured, start your practice only after obtaining the necessary approval from your doctor. Certain poses, such as plank pose, should be done very carefully if you suffer from wrist weakness or injury. Consider wearing wrist wraps, kneecaps, or any other form of protection to help you practice safely.

yoga asana

Vrikshasana or Tree Pose

Good for balance and concentration.

• Stand tall and place one foot on the opposite inner thigh, either above or below the knee. Open your leg to the side, bring your hands to prayer and stay for five to eight breaths.
• Build legs and abdominal strength.
• Work on hip mobility.

Ado Mukha Svansana or Downward Facing Dog

Good for joint health, flexibility and strength throughout the body. Older people with wrist problems can try the same pose on their forearms.

• Start on your hands and knees, tuck your toes under, and lift your hips up and back until your body forms a triangle. Use your core strength and your legs to get the weight back as much as possible.
• Stay for 5 to 8 breaths, lower and repeat twice.

Naukasana/boat pose

Strengthens the core and back to eliminate any back pain or related issues.

Posture Training

• Lie on your back.
• Raise your upper body 45� off the floor.
• Rotate your body weight on your hips and lift your legs 45½ off the floor.
• The toes should be in line with the eyes.
• Try to avoid bending your knees.
• Keep your arms parallel to the ground and pointing forward.
• Tighten your abdominal muscles.
• Straighten your back.

Santolanasana – Plank Pose

Good for building strength in shoulders, arms, wrists, and core. Balances the nervous system

Posture training:

• lie face down
• Place your palms below your shoulders and raise your upper body, pelvis, and knees.
• Use your toes to grip the ground and keep your knees straight.
• Make sure your knees, pelvis, and spine are in alignment
• Your wrists should be below your shoulders and your arms should be straight.

Samakonasana – Equal Pose

Improves balance and posture. Strengthens the back and legs.

Posture training.

• Start by standing on Samasthithi.
• Slowly tilt your upper body forward into your pelvis.
• Lower your upper body until it is parallel to the ground.
• Try to keep your legs straight with a slight bend in the knees.
• Make sure your back is not rounded and your spine is straight.
• You can keep your hands on your hips or stretch them to the side.
• Focus your gaze forward.