Tell you 8 best yoga exercises for the elderly

Practicing yoga exercises for the elderly regularly is one of the simple ways for you to enjoy the late afternoon with happiness, “healthy body, peace of mind”.

Can elderly people practice yoga?

The answer is yes. Even some people just practice yoga when they retire because before, even though they loved it, they still didn’t have time to practice. The “late afternoon” age is the ideal time to start practicing yoga that is best for you.

Yoga brings a lot of health benefits to the elderly

Because practicing this subject regularly not only helps you overcome the “degraded” state of your body, but also helps you feel more relaxed and love life. Not only that, joining a yoga class for the elderly regularly is also a way for you to make friends and expand relationships with people.

According to research, these social relationships will be the best tonic to maintain health and happiness in the late afternoon.

Great benefits of yoga exercises for the elderly

Basically, the benefits of yoga for the elderly are the same as other subjects such as increased muscle tone, improved balance (especially important), improved overall health, and enhanced mental health. status.

Through pranayama breathing exercises in yoga, lung capacity will be increased, from which the respiratory system will also work better. Not only that, yoga also contributes to improving your physique, reducing stress and helping you sleep better.

However, yoga is a discipline that does not show immediate effects but requires perseverance. If you only practice yoga for a short time, you will not see it. For good results, elderly people should practice yoga at least 3 times a week.

Which type of yoga should elderly people choose?

The type of yoga you choose will depend on your age, current level of practice, and physical ability. If you are just starting to practice or you have been out of practice for a long time, the firmness and flexibility of your muscles have decreased significantly, then you should start with gentle hatha yoga exercises.

Iyengar yoga, a type of yoga with slow postures, focusing on the details of each pose, body adjustment and the use of tools is one of the most ideal types of yoga for the elderly. In addition, viniyoga and kripalu yoga are also great options because these are both gentle forms of yoga that focus on flexibility and breath control.

Elderly people with very limited mobility can still practice yoga through assistive yoga exercises, such as chair yoga (all poses are performed with chair support). ). Underwater yoga is also great for therapy.

If you have arthritis, yoga can be very supportive if you do the right exercises. Many people with arthritis report that yoga can significantly improve their mobility.

Therefore, to ensure you get the most benefit from yoga and limit injury, you should take classes with instructors instead of learning through books or online videos. Currently, there are many yoga classes for the elderly at centers, health clubs, retirement communities, etc.

You can come to find out more information and choose a suitable class. If you do not have the means to travel, you can invite a private yoga teacher to accompany you at home to guide you to practice the correct movements and can offer a lesson plan that best suits your health.

8 yoga exercises for healthy elderly people

Here are 6 simple, safe senior yoga exercises that you can practice on your own:

1. Tree Pose

Tree pose can improve balance and prevent falls.

Doing

• Stand up straight, feet together, arms overhead, palms facing each other.
• Raise your right foot off the ground but toes still touching the ground, soles touching the inside of the ankle.
• Balance for 20 to 30 seconds if possible.
• Repeat with the other leg. If you can’t keep your balance, you can lean on a fulcrum.
• Once you get used to balancing, put your feet higher. The sole of the raised leg is still pressed against the inside of the other leg.

2. Warrior Pose II

Warrior II improves bone density and improves lower body strength.

Doing

• Stand up straight, spread your feet hip-width apart, and let your arms hang down to the sides of your body.
• Keeping heels straight, rotate right foot and step right foot about 1m sideways. Then rotate your right foot 90 degrees.
• Inhale, raise your arms straight out to the sides and shoulder-width apart.
• Exhale, bend your right leg until your thigh is parallel to the floor. Left leg remains straight.
• Hold the pose for 30 seconds and focus on your breath.
• Return to the starting position and repeat with the other leg.

3. Extended Puppy Pose

Extended Puppy Pose is a combination of two well-known yoga poses: Downward-Facing Dog and Child’s Pose. This pose works to widen the spine without causing you knee and hip discomfort like other poses.

Doing

• Start in a crawling position, thighs perpendicular and hands on the floor. You can add a towel under your knees if you want.
• Bring your arms straight forward until your chest touches the ground but your knees remain perpendicular to the floor.
• Bend your head to the floor, pressing your arms and hands close to the floor.
• Breathe deeply for 20 to 30 seconds, then slowly return to the starting position.

4. Low crescent moon pose

The low crescent moon pose stretches the thighs and groin muscles. In addition, this pose is also very effective in treating sciatica pain.

Doing

• Stand up straight, feet hip-width apart and hands down to the sides of your body
• Step right foot forward and bend knee until knee and ankle are in vertical line.
• Stretch your left leg back so that your shin is on the ground. You can put a towel on your back leg if needed.
• Place your hand or finger on the floor next to your right heel
• Keep the upper body elevated.
• Breathe for 20 seconds, then return to the starting position and repeat with the other leg.

5. Bridge Pose

Bridge pose is great for the hips and strengthens the lower back. This is a very suitable exercise for people who work in an office for a long time and do not have much time to exercise.

Doing

• Lie on your back on the floor, feet touching the ground and feet hip-width apart. Two hands close to the body.
• Inhale and press your hands into the floor.
• Exhale and tighten your abs, then lift your spine off the ground until it forms a bridge shape.
• Hold the position for 30 seconds, then slowly lower, starting from the shoulders to the back. If needed, you can place a towel under your shoulders for extra support.

6. Bird Pose (Bird Dog)

The older you get, the more important it is to find ways to strengthen your spine. Bird Dog pose is the ideal choice for this because this pose works to strengthen the abdominal and back muscles.

Doing

• Place your left hand and bend your right knee on the ground.
• Imagine you have a cup on your back, a cup in the middle of your shoulder blades and your task is to be very skillful not to spill them.
• Point your right arm forward and your left leg straight behind.
• Hold your balance for about 30-60 seconds.

7. Sphinx Pose

Sphinx pose relaxes the back spine, back muscles and ligaments, and effectively stretches the abdominal muscles. In addition, this pose also helps to reduce the symptoms of headaches.

Doing

• Lie down on the mat with your elbows under your shoulders, pressing your palms and forearms into the floor.
• Squeeze your back, glutes, and thighs to support you as you lift your torso and head up.
• Keep your eyes straight and make sure you lengthen your spine.
• Hold this position for 2 minutes.

8. Pose with feet on the wall

The leg up the wall pose helps to relax the muscles after exercise due to overstretching. In addition, this pose also helps to improve blood circulation and heart.

Doing

• Sit facing the wall. Slowly lower your back to the floor. Move your foot up the wall until the back of your leg is completely up against the wall.
• If you can’t keep your legs straight against the wall, move your upper body away from the wall and let your knees bend slightly. Keep your hands close to the sides of your body.
• Hold and breathe deeply for 30-60 seconds.
• Slowly lower your legs off the wall.

What should elderly people practice yoga pay attention to?

Before practicing yoga, consult your doctor, especially if you have a chronic medical condition. People with spinal problems or glaucoma should be especially careful as there are inappropriate yoga poses.

For the elderly, the muscles and joints have gradually aged, so practicing yoga by yourself is not really safe. Because if just wrong movements, affecting bones and joints will cause bad consequences for health. Yoga exercises for the elderly are guided by a coach to ensure safety and effectiveness.

However, with the elderly, each person will have a different health condition. To make sure the exercises you’re doing are right for you, consider finding a personal yoga teacher at home to help tailor and tailor the exercises to your health.

Reference source

Before You Start Yoga for Seniors https://www.verywellfit.com/yoga-for-seniors-3566737 Accessed date: October 31, 2020

6 Yoga Poses That Age Well https://www.webmd.com/healthy-aging/features/yoga-for-seniors#3 Accessed date: October 31, 2020

7 Yoga Poses for Seniors https://www.doyou.com/7-yoga-poses-for-seniors-49052/ Accessed date: October 31, 2020