Elderly yoga: the best poses
After 50 or 60 years, it is essential to keep fit and exercise regularly. Yoga is the perfect activity to stay in shape, especially for the elderly. It is clear that over time, the body suffers from some disappointments: joints weaken, physical strength decreases ... But it is still possible to find yogic poses adapted to any age and at any level to gently relieve the back and joints. What are the best yoga poses for the elderly?
Benefits of yoga as the elderly
Yoga helps reduce stress, pain and fatigue. Practicing yoga regularly can also help fight menopause and menopause in a more calm way. Some say yoga helps you feel younger.
Yoga helps increase strength and endurance and allows you to develop muscles, especially in the back or at the level of the hips. This activity also improves bone density, which tends to weaken with age.
The meditative aspect of yoga can also help combat cognitive disorders and age-related diseases such as Alzheimer's disease, anxiety or depression. This helps build gray matter while reducing stress and improving cerebral circulation.
In short, yoga is a real asset to the health of the elderly because it helps in the prevention and management of certain chronic diseases such as arthritis or cardiovascular diseases. convinced ? to your mats!
All the best situations
bridge position
This improves indigestion in women after 50, but also strengthens the lower back and relieves stiff hips.
Lie on your back with your knees bent, with your feet on the floor, in the same alignment with your hips. The arms are placed along the body. On the inhale, push the floor with your hands, then exhale and tighten the abdominal muscles. Make sure to tilt your pelvis to lift your spine off the floor. Hold for 30 seconds and then gradually come back down, starting at the shoulders until your back is flat on the mat again.
Twisted sitting position
The crooked sitting posture relieves back pain, improves posture and works on fatigue.
To do this, you should squat on your mat and then raise your left leg and pass it over the right leg to place the left foot along the right calf. The statue is turned so that the right shoulder touches the left knee. Take deep breaths and press your left hand to the floor, trying to keep your back straight and your shoulders open. Then switch sides. If you are a beginner, you can keep your leg straight on the floor.
tree pose
This pose helps to function in balance, which is why it is recommended for the elderly.
You have to stand with your legs together. Next, gently move your (right) foot up the (left) leg so that the heel extends along the inside of the calf. It is appropriate to raise the hands above the head and bring the hands together. You have to maintain your balance for a few breaths and then change your legs.
Reverse dog pose
This pose helps open the shoulders and chest while stretching the hamstrings and back. This strengthens the wrists.
You have to sit on all fours on your mat and then squeeze your hands to straighten your arms. You need to raise your buttocks towards the ceiling, keeping your arms and legs straight. The head is placed between the arms to bring it gently close to the knees. You don't have to keep your heels on the floor if it's too hard. The important thing is to raise your hips as high as possible while keeping your arms and legs straight. You can raise your hands slightly by resting them on a stool or chair.
Warrior Pose II
This is a pose for sculpting the abs, thighs and buttocks, but it also improves your posture.
It is necessary, while standing, to take a large step back with one leg. The front foot points straight ahead and the back foot forms a 45-degree angle with the rest of the body. The front leg is bent so that the knee is aligned with the ankle. The other leg remains straight. Flip your bust to the side and form a T with your arms (one arm in front, one arm behind). The look is right in front of you. Try to distribute your weight evenly on both legs and take a deep breath.
- with chair
- Triangle pose (alternative)
- It is also a dispensable position without a chair.
Here, you have to stand in front of the chair and put your hands on the seat. Then step back one leg, keeping the foot at a right angle. The other leg remains straight. This exercise works the hips because you have to rotate your pelvis and hips slightly to get the correct position. You should keep one hand relaxed on the chair and raise the other hand, pointing fingers toward the sky. Head turns towards the outstretched hand. The ideal option is to keep your knees straight, but you can also bend them slightly if it is too painful.
dancer pause
The dancer's pose can be done with the help of a chair. It is a fairly simple pose but requires a little flexibility.
You have to put both hands on the back of the chair and then put your leg (right or left) in front of the chair leg well. Using the hand, you have to grab the foot of the other leg and lift the leg back. Make sure to pull your shoulder blades back as you inhale. You have to keep your head straight, look forward and elongate your neck. A good way to tighten the whole body and relieve pain. After 3 breaths, switch sides.