Yoga for Seniors

Yoga a holistic practice

Yoga is a holistic practice combining physical poses (asana) with
mindfulness, breathing techniques, and meditation.Yoga improve
balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupational functioning, among other health parameters.
Yoga refreshes and activates mind, spirit, and tones the body.
Internal organs and hormonal system are kept in balance. There are so many reasons for people of all ages to do yoga instead of aerobatics.

Seniors Should Join Yoga

In fact, yoga asanas are one of the few physical exercises you can continue doing as your age progresses., Seniors should focus on how to do asanas rather than how much you do.Several studies concluded practicing yoga measurably improves seniors’
 sense of well-being. Yoga deserves a permanent time slot in the daily routine.  

Five asana for Seniors

Following simple five exercises (asanas) are recommended for
senior citizens.

Butterfly pose

1, Badhakonasana (Butterfly Pose)-Tuck both the feet close to the
groin, clasped tightly with the hands as though tied or bound
together. Your spine should be erect. Take a deep breath in and out.
Those suffering from knee pain should avoid this asana
Helps clear bowel movements, thereby regulating digestion.
Stretches the thighs and knees, reduces joint stiffness and pain.

cobra yoga pose

2.Bhujangasana (Cobra Pose)-               
Lie on your stomach with your toes flat on the floor and forehead
resting on the ground. Legs close together, take a deep breath in,
slowly lift your head, chest, and abdomen while keeping your navel on
the floor.
Improves blood circulation that weakens with age.
Strengthens the back and shoulders, Heart and chest resting on thighs.
Your thoughts should be zero. Concentrate, inhale and exhilarate.

Child pose

3. Balasana ( Child Pose)-Begin on your hands and knees. Stretch your
arms in front, touching your palms to the ground. Rest buttocks on
folded knees inside.
Not for those having knee pain.  
Child’s Pose helps to stretch the hips, thighs, and ankles while
reducing stress and fatigue.

Mountain pose

4.Tadasana (Mountain Pose)
This asana can be practiced any time of the day.
Stand erect, and place your legs slightly apart, with your hands
hanging alongside your body. Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes. Good for everyone, old or young.
 Seniors with Low blood pressure should avoid this asana.  

Digestive, nervous, and respiratory systems are regulated. Knees,
thighs, and ankles become stronger.

Dog Poseyoga

5.Adho Mukha Svanasana (Downward Facing Dog Pose)
Very easy pose for the aged to try. Practice it in the morning on an empty stomach and clean bowels. Stand on four limbs. Lift your hips and straighten your elbows and knees. Press your hands into the ground and lengthen your neck, lift heels a little.
Avoid if High blood pressure, dislocated shoulder.
Strengthens The Abdominal Muscles. improves Circulation and Digestion.



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