Best yoga poses for seniors
Yoga is the perfect activity to stay in shape after the age of 50! Here are some easy-to-perform exercises to improve your fitness.
These yoga poses primarily target the daily aches that older adults often face. A little extra? You will feel more flexible, stronger and relieved of stress!
Turning 50 is the perfect time to practice yoga: it can be a way to get over yourself or just relax, it's up to you to choose the difficulty! You'll feel more flexible and more in tune with your body - plus yoga clears your mind. The benefits of this system are numerous: it
reduces anxiety and stress, helps manage pain, improves sleep, and keeps you slim. And don't worry, whether you are a complete beginner or an amateur, these yoga postures are specifically designed to relieve the pain you face on a daily basis.
The position of the second warrior
The reason: This yoga pose is ideal for sculpting the muscles of the abdomen, thighs and buttocks, but also for improving posture.
How To: Standing, take a big step back with one leg. Point your front foot straight in front of you and rotate your back foot so that it forms a 45-degree angle with the rest of your body. Bend your front leg
until your knee is completely in line with your ankle, keeping the other leg straight. Turn your chest to the side and raise your arms to form a "T," one arm in front of you and one behind you. Then look straight ahead. Make sure you distribute your weight evenly on both legs and take a deep breath.
For beginners: To make this yoga pose easier, place your hands on your hips, and stare at a point in front of you.
Reason: This yoga pose is recommended for seniors as it helps them function in balance and thus prevents falls.
How: Start by standing with both legs together. Next, move your right foot along your left leg, so that your heel extends along your stomach from the inside. Raise your arms above your head and interlace your hands. Balance with several deep breaths, then repeat with the other leg.
For lay people: You can move your foot up the length of your leg, up to the knee.
Reverse dog pose
The reason: This pose opens your shoulders and chest, lengthens your hamstrings, and your back, and strengthens your wrists.
How: Get on all fours, then push up on your hands to straighten your arms and on your legs to raise your buttocks toward the ceiling. Gently bend your head in your arms, bringing it closer to your knees.
If you can't keep your heels on the floor, that's okay - just focus on raising your hips as high as possible and keeping your arms and legs straight. Fix a point behind you, between your legs.
For beginners: Instead of keeping your hands on the floor, you can place them on a small bench or raise them slightly.
Low lunge position
Why: To strengthen your hips and improve focus, this is the perfect yoga pose, especially if you've been sitting at your desk all day!
How: Begin by kneeling on a mat or towel. Place one leg in front of you, foot on the floor and knee at right angles with your ankle aligned. Place your hands flat on the floor for balance and push your
other foot back so that your leg is straight. When you feel ready, raise your hands off the floor and into a lunge position. Raise your arms above your head and take a deep breath. Then do the same by turning your legs.
For beginners: If you are afraid of losing your balance, you can keep your knee on the floor instead of straightening your back leg.
Twisted sitting position
Why: This yoga pose relieves back pain, improves posture, and releases tension.
How: Squat on your carpet. Then lift your left leg and bring it over your right leg, placing your left foot next to your right calf. Rotate your torso until your right shoulder touches your left knee. Inhale deeply, press your left hand into the floor while keeping your back and shoulders straight. Do the same thing on the other side.
For beginners: Leave the leg on the floor taut.
The reason: to improve the sometimes difficult digestion process for women after 50, but also to strengthen the lower back and relieve stiff hips.
How: Lie on your back with your knees bent and your feet flat on the floor, in line with your hips. Keep your arms at the length of your body. While inhaling, push the floor with your hands, then exhale,
squeezing your abdominal muscles, tilt your pelvis so that your spine is lifted off the floor. Hold the bridge position for 30 seconds, then slowly lower yourself down, starting at your shoulders, until your back is flat on the mat again.
For beginners: If you suffer from back pain, you can roll a towel and put it under your shoulders to make the exercise more comfortable.
And you, what are your favorite yoga poses? Say it in the comments!