Four Beneficial Yoga Poses For Seniors


Slowing of abilities with age is inevitable. Yet, regular yoga practice can not only boost immunity, but also integrate body, mind and spirit to achieve tranquility and peace later in life.

People of all ages and from all regions can benefit from the many approaches that yoga has to offer. This is one of the main reasons why yoga has become so popular among older citizens.

Yoga is derived from the Sanskrit word “Yuj” which means “to combine”. Sri Sri Ravi Shankar says that yoga is a study of life, a study of your body, your breathing, your mind, your intellect, your memory and your ego. In one sentence he says that yoga is “a search for your inner abilities”.

We have compiled a list of four yoga asanas that are suitable for older people. These four asanas are good because they enhance their self-efficacy and sense of well-being. These four yoga asanas for the elderly will help them stay healthy, active and in shape.

Trikonasana

Credit: Hugger Mugger

The ‘Triangle Pose’ is also known as the Trikonasana. “Tri” means “Three”, “Kona” means “Angle or Corners” and “Asana” means “Posture”. In Sanskrit, “Tri” means “Three”, “Kona” means “Angle or corners” and “Asana” means “Posture”.
How to do:
-Stand straight. Then, with your feet 3 to 4 feet apart, gently jump. Turn your right toes inward and your left toes slightly inward.
-Raise your arms to shoulder level.
-To form a triangle, lift your left arm and put your right hand on your right ankle or on the floor.
-Inhale and exhale while keeping the legs stiff.
– Stay in this position for 30 to 40 seconds.
-Let go and repeat the technique on the opposite side.

Advantages:
Trikonasana lowers blood pressure, which is a common condition in older people. It gives a person stability, strength and endurance. It is also beneficial for the strength of the arms and legs.

Bhujangasana

Credit: Shree Verma

The “Cobra Pose” is also known as the Bhujangasana. “Bhujanga” means “serpent” or “serpent” in Sanskrit, while “Asana” means “posture”.
How to do
-On a comfortable surface, lie face down (preferably on a yoga mat)
-Maintain a firm grip on your feet and press them to the ground.
-Now, with your elbows close to your body, place your hands under your shoulders.
-Make your body more stable.
-Now take a deep breath and lift your head and torso off the ground to form a cobra position.

Advantages:
Bhujangasana stimulates the abdominal organs, which helps the elderly to avoid constipation. It improves the strength of the back and legs, opens the heart and lungs and mobilizes the spine.

Tadasana

Credit: Fitebell

The “Mountain Pose” is also known as Tadasana. “Tada” means “Mountain” and “Asana” means “Pose” in Sanskrit.
How to do:
– Stand with your feet hip-width apart and arms at your sides, straight.
-Spread your toes on the floor and press them down.
-Make sure your body weight is evenly distributed between your two feet.
-Align your head and back.
-Longen your spine with each breath and strive to reach the top of your head towards the sky.
-Let your shoulders relax and reach for the ground with your fingertips.
-Stay in this position for 5-6 minutes.
Advantages:
The position in the mountains is beneficial for the elderly because it improves posture. It improves their weak legs and ankles, allowing them to move around more easily. It also relieves back discomfort and pain, common in the elderly.

Shavasana

Credit: Alserv

Another name for Savasana is ‘Corpse Pose’. “Shava” means “corpse” and “Asana” means “posture” in Sanskrit.

How to do:
– Lie down on your yoga mat with your arms and legs relaxed and straight. Your body should be as flat as possible in this position.
– Raise your knees to your chest and straighten your back. Then, while maintaining the back posture, return the legs to the resting position.
-Relax your neck and back.
-Throughout the position, inhale and exhale. Pay attention to every breath you take.

Advantages:
A brief yoga session followed by Shavasana is a great stress reliever. It improves concentration, which improves the quality of life of the elderly. Shavasana also relieves insomnia, which is a common chronic disease in older people.