10 safe and effective yoga poses for women over 60

Yoga is becoming a subject that receives a lot of attention from the elderly, especially women over 60. The reason is that yoga poses for women over 60 can bring great benefits both physically and mentally. mentally and physically.

Yoga is a discipline for everyone, from children to the elderly. For women over 60, this is a sport that can bring a lot of health benefits, from preventing disease to keeping the body’s youthfulness. However, which yoga poses for women over 60 are considered the best? Let’s see the sharing below with easyhealthylive.com to get some more useful information.

Why should women over 60 do yoga?

Here are some compelling reasons why any woman over 60 would want to make yoga an integral part of her daily life:

1. Practicing yoga is a way to move the body

Walking is not enough to maintain the health of the body against the ravages of time and age. You will need exercises that can increase flexibility and get the whole body moving. According to experts, the best way to do this is to practice yoga.

This is a gentle sport but can also make the body work hard with twisting postures. In addition, women over 60 who practice yoga will not worry about getting injured.

2. Improve body flexibility

As you age, your body becomes stiff and less flexible. If you practice yoga regularly, this condition can be overcome somewhat. Not only that, practicing yoga also helps to strengthen the flexibility of the spine, helping you no longer worry about the common pain when you get older.

woman over 60 years old practicing yoga

Women over 60 who regularly practice yoga can improve their body flexibility

3. Relieve Menopause Symptoms

Stress, insomnia, weight gain, dry skin, irritability, osteoporosis – these are just a few of the problems women over 60 face. With regular yoga practice, you will easily overcome these symptoms and enjoy life freely.

4. Extend the life of bones

Under the impact of aging, your bones will become more and more brittle, if not intervened, it will lead to osteoporosis and fractures. Yoga can help prevent this. Studies show that women over 60 who practice yoga for at least 2 years have higher bone density than women who don’t.

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5. Improve memory

Yoga improves memory and prevents age-related cognitive problems. Not only that, but women over 60 who regularly practice some mild inversions, such as facing down dog or leaning against the wall, can also help improve blood circulation.

10 yoga poses for women over 60

Here are some incredibly healthy yoga poses for women over 60 that you can try today:

1. Mountain Pose

This is one of the most basic and simple yoga poses, but it has a very effective posture alignment effect. Not only that, if middle-aged women practice this movement regularly, it can also help:

  • Strengthens arms and ankles
  • Strengthens the function of the digestive system
  • Increase blood circulation
  • Reduce stress and pressure
  • Improves flexibility and flexibility of the body
  • Energy boost
  • Breathing regulation.

2. Standing posture bent forward

Here’s a simple inversion that helps prevent osteoporosis and relieve menopausal symptoms in women:

  • Increase blood circulation
  • Improve digestive functions
  • Relieve back pain
  • Strengthens hips and hamstrings
  • Reduce stress
  • Skin rejuvenation
  • Improve sleep quality.

Standing posture bent forward

3. Downward facing dog pose

This is a very popular pose and can bring countless health benefits. If you have trouble doing this pose, you can use a table for support. According to experts, this is one of the yoga poses that are very beneficial for preventing osteoporosis and reducing perimenopausal symptoms, which are common problems in women after 60 years of age:

  • Increase blood circulation
  • Relieve menopausal symptoms
  • Reduce stress
  • Strengthen arm strength
  • Increase bone strength and prevent osteoporosis
  • Stretches and strengthens the spine
  • Relieve back pain
  • Enhance memory and cognition.

posture for bowing

4. Warrior Pose

Warrior pose is one of the most beneficial yoga poses for middle-aged women. This pose not only helps strengthen the legs and hips, but also helps to energize the body and improve breathing:

  • Strengthens back, ankles, legs, arms and shoulders
  • Expands the lungs, chest and hips
  • Improve stability, balance and focus
  • Enhance blood circulation
  • Improve respiratory functions.

Warrior Pose

5. Sitting forward bend posture

This is one of the poses that can help women prevent depression, stress, and improve sleep quality. Not only that, but it also prepares your body to easily deal with menopausal symptoms:

  • Stretches the lower back, hamstrings and spine
  • Calm the mind
  • Reduce anxiety and stress
  • Improve digestive function
  • Relieve menopausal symptoms
  • Reduce fatigue
  • Stimulates the activity of the ovaries, uterus, kidneys and liver.

Sitting forward bend position

6. Child Pose

This is a pose that simulates the shape of a child with his head on the mat and his hands along the mat. During a yoga session, this pose is often done last to rest, relax, and restore the body. Women over 60 who practice this movement regularly will help:

  • Relieves tension in shoulders, chest and back
  • Reduce anxiety and stress
  • Stretches and maintains vital organs
  • Reduce fatigue
  • Relieve pain in back and neck
  • Improve blood circulation
  • Improve digestive function
  • Lengthens and strengthens the spine.
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Child Pose

7. Butterfly Pose

The butterfly pose can help you take care of areas of your body that are prone to aches and pains as you age. In addition, it helps to increase lower back strength and relieve menopausal symptoms:

  • Improves and strengthens the inner thighs, knees and groin
  • Hip and groin extension
  • Improve digestive function
  • Reduce stress and fatigue
  • Extends the lower back, which in turn helps relieve sciatica and lower back pain.

Butterfly pose

8. One-leg hug pose

This pose is very effective in stretching the body, but still brings a sense of relaxation to the lower back and hips. In addition, it helps:

  • Neck and back stretch
  • Improve blood circulation
  • Strengthens the digestive system
  • Reduce flatulence, constipation
  • Strengthen the lower back
  • Pelvic muscle massage
  • Relieve menopausal symptoms
  • Melt fat from thighs, buttocks and lower abs.

9. Cobra Pose

Cobra pose can help stretch and strengthen the back muscles. In addition, it can also help you:

  • Increased flexibility
  • Relieve menopausal symptoms
  • Improve mood
  • Firming arms, abs and buttocks
  • Reduce fatigue and stress
  • Strengthen the spine
  • Reducing sciatica symptoms

yoga cobra pose

10. Corpse Pose

This is a very simple pose, usually done at the end of the session to restore the body. This pose is not only relaxing, but it also helps you to increase awareness of your body and control your breathing:

  • Reduce stress
  • Relax your mind
  • Create self-awareness
  • Awaken creativity
  • Improve memory

When your mind is at ease, your body will function properly. Therefore, try to make time to practice yoga every day or at least three times a week to enjoy the great benefits that this subject brings. If you do not know where to start practicing yoga and how to practice, immediately connect with a easyhealthylive.com yoga teacher for detailed instructions.

Reference source

10 Effective Yoga Poses For Women Over 60 https://www.stylecraze.com/articles/effective-yoga-poses-for-women-over-60/ Accessed date: 13/5/2020

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