One of the great things about yoga is that it is versatile for different groups with diverse physical abilities and needs. Yoga is an excellent form of exercise for young adults and seniors alike. Yoga can be done from ages 3 to 93. Yoga postures are good for balance, mobility, strength, and flexibility through low-impact movements. Yoga can help keep your mind sharp and increase positive emotions, mindfulness, and awareness of yourself. Fitness is achieved through regimented stretches and strength poses. Yoga is becoming increasingly popular due to its lifelong and low-impact qualities.
- 1 The Benefits of Yoga
- 2 The 8 Most Popular Yoga Poses
- 3 Tadasana (Mountain Pose)
- 4 Baddha Konasana (Butterfly Pose)
- 5 Balasana (Child Pose)
- 6 Bhujangasana (Cobra Pose)
- 7 Adho Mukha Svanasana (Downward Facing Dog Pose)
- 8 Trikonasana (Triangle Pose)
- 9 Viparita Karani (Legs Up the Wall)
- 10 Shavasana (Corpse Pose)
- 11 Precautions
The Benefits of Yoga
- Better balance- Yoga poses concentrate on strengthening the abdominal muscles and improving core stability. That can help them become more constant on their feet and reduce the risk of falls.
- Increased flexibility- Yoga movements can be extreme stretching exercises. A study in the International Journal of Yoga Therapy has shown that regularly involving yoga can boost adults’ overall flexibility. Holding a yoga pose for several breaths strengthens your muscles and connective tissues to relax and loosen, increasing your motion range.
- Enhanced breathing- The breathing control practices of yoga, pranayama can improve your pulmonary health and increase your lung capacity. A study in the Journal of Human Kinetics found that those who practiced yoga three times a week for 12 to 13 weeks saw a notable improvement in their respiratory function.
- More solid bones- A regular yoga routine that includes weight-bearing postures can help sustain bone strength for women and men. If you’re worried about fragile bones and osteoporosis, try yoga regularly. Research has proposed that doing yoga can improve bone density in postmenopausal women.
- Reduce anxiety and stress- Yoga encourages you to focus on the present and find a sense of peace through meditation and mindful breathing. Research has shown that yoga can lower stress hormone cortisol levels and help mild depression symptoms and anxiety. More people who engaged in yoga said they felt reduced stress as a result.
- Better sleep- Yoga can help relieve sleep disturbances, which are a common issue among seniors. In a study, adults over age 60 fought with insomnia, engaged in yoga classes twice a week, and underwent daily sessions at home. After a few months, the group reported significant improvements in the overall quality of their sleep.
The 8 Most Popular Yoga Poses
Tadasana (Mountain Pose)
The Mountain pose is an excellent pose for beginners. Its low impact helps you become aware of your body and focus on your breath. It’s also the basic pose for all other standing poses. This pose can help you improve your posture and reduce back pain by practicing it regularly.
Baddha Konasana (Butterfly Pose)
This yoga asana is an excellent way to keep their hips open and massage their feet. Sit up straight and bring the bottoms of the feet together as you open your knees out to the sides. Fold forward for a long stretch but try to prevent rounding too much in the lower back. Hold on to this pose for five to eight breaths. Baddha Konasana arouses the bladder and kidneys, helping the elders keep excretion issues at rest. Relieving themselves for seniors becomes more smooth and more regular.
Balasana (Child Pose)
Balasana is a beginner level Vinyasa yoga asana. Child Pose matches the position of a child in the mother’s womb. It is suitable for older people to try Balasana if they want to relive their childhood days. Practice this yoga asana in the morning on an empty stomach or in the evening giving a four to six-hour gap after having a meal. Hold on to this pose for one to three minutes or as long as you can. It keeps seniors alert by driving away dizziness. Balasana facilitates healthy body functions and makes the internal organs flexible.
Bhujangasana (Cobra Pose)
Bhujangasana, or the Cobra Pose, is one of the best yoga poses. It is a stimulating backbend that looks like the raised head of a cobra. By practicing this pose, you will become sharp and swift. Practice it regularly in the mornings on an empty stomach or in the evenings. Give a four to six hours gap between your last meal and the practice. Hold this pose for a couple of seconds or minutes, or as long as it feels comfortable.
Adho Mukha Svanasana (Downward Facing Dog Pose)
This yoga pose improves the blood flow to the brain. A Down Dog is excellent for joint health, flexibility, and body strength. Start with hands and knees, tuck your toes under, and raise your hips up and back until your body forms a triangle. Use your legs and core strength to bring the weight back as much as possible. Stay like that for five to eight breaths, stop and repeat two more times. Hold this pose for a few seconds for as long as you can. Adho Mukha Svanasana is a beginner level asana.
Trikonasana (Triangle Pose)
This yoga pose is quite simple and one of the few yoga poses that require you to keep your eyes open while doing it. Trikonasana looks like a triangle when you practice the pose. Practice this pose in the mornings on an empty stomach. During posing, hold it for 30 seconds or more, depending on how much your body allows. This pose gives confidence and balance and prevents imbalance.
Viparita Karani (Legs Up the Wall)
Viparita Karani is a great way to end your yoga practice. This pose is refreshing and calming. This pose can help relieve anxiety, insomnia, varicose veins, mild depression, tired legs, digestive problems, and menopausal symptoms.
Shavasana (Corpse Pose)
Finish your yoga session by lying on your back in the final rest. Savasana helps with restoring peace to the body and mind and resets the nervous system. Lie down straight on the floor. Breathe and completely relax the muscles as you lie there and take a long, therapeutic break. The corpse pose has a curing effect on diabetes, constipation, and weak mental health.
- If you suffer from any chronic conditions, speak to your doctor before yoga and maybe with a yoga instructor.
- Avoid poses like twists and inversions, people with spinal disc problems, or glaucoma.
- Short and straightforward yoga is perfect as a yoga session with a long duration is not suitable for everybody.
- Repeat the yoga postures instead of holding them for a more extended period and rest well after each pose.