8 Yoga Poses That Seniors Can Do Without Yoga Trainers

8 Yoga Poses That Seniors Can Do Without Yoga Trainers

As you age, you enter the “golden years” of your life, which bring along precious gifts like maturity, wisdom, experience, and more. However, you probably also find yourself battling physical ailments like osteoarthritis, cardiovascular diseases, and diabetes to name a few.

According to a report presented by the Centers for Disease Control and Prevention, two out of every three senior Americans suffer from multiple chronic disorders, and the treatment for this population accounts for 66% of the country’s healthcare budget.

Getting older is inescapable. However, aging gracefully is a choice you can make. Incorporating Yoga into your lifestyle can help you age with poise. Yoga refreshes your mind and body while promoting the normal functioning of your internal organs and endocrine system. By doing Yoga regularly, you will develop the flexibility and the strength to perform everyday chores and enjoy a healthier mental state.

Here are 8 Yoga poses that can be practiced by seniors and are safe & effective in the absence of a Yoga instructor.

 

  1. Mountain Pose (Tadasana)

The mountain pose is the foundation pose that will help you focus on your breathing pattern and get you ready for performing other Yoga postures. This pose will strengthen your ankles, knees, and thighs.

Procedure:

Practice ten breaths before you continue with other poses.

 

  1. Easy Pose (Sukhasana)

As the name suggests, this is an easy pose, similar to sitting in a cross-legged position. Sitting in the easy pose will help loosen stiff hips joints, strengthen the spine, and help you achieve a calm state of mind.

Procedure:

 

  1. Half-Waist Wheel Pose (Ardhakati Chakrasan)

This posture can be performed even by those with low fitness levels.  Practicing this pose will improve your flexibility and digestion, tone your waist muscles, regulate your blood pressure, and alleviate your back pain.

Procedure:

 

  1. Hand to Foot Pose (Padahastasana)

Padahastasana is a ‘forward bend’ pose that strengthens the muscles of your limbs, controls digestive problems, improves blood circulation, and eliminates stress. This pose can be practiced only after you have primed your body with a warm-up asana like the sukhasana.

Procedure:

 

  1. Cat Pose (Marajariasana)

This pose is fairly simple to perform and is useful in adding flexibility to your spine. This pose helps massage your digestive organs and hence, improves digestion. It also reduces stiffness in the neck and the spine.

Procedure:

 

  1. Sphinx Pose (Salamba Bhujangasana)

This pose offers excellent upper-back strength and improves the functioning of the lungs. Practicing this pose will also improve your blood circulation and relieve stress.

Procedure:

 

  1. Cobbler’s Pose (Baddha Konasana)

This pose will enable you to unlock your hip and groin joints if they’ve become stiff over a period of time. Sitting in this position also enables you to massage your soles.

Procedure:

 

  1. Corpse Pose (Shavasana)

This pose is highly recommended for the elderly as it is easy to perform, and relaxes the mind and the body. Shavasana resets your system and helps improve your concentration. It also reduces blood pressure, muscle tension, and anxiety. Conclude your Yoga session by practicing this pose for ten minutes and watch your fatigue disappear.

Procedure:

Yoga is for everyone. You need to find the poses that best suit your requirements and comfort. The above-mentioned Yoga poses are simple and do not demand extra fitness levels. These Yoga poses make for a great workout and can be safely performed in the absence of a Yoga trainer.

Author bio: Swati Kapoor is a qualified dietitian at Practo. She has a Masters degree in Dietetics and Food Service Management. She is a strong believer in spreading the goodness of ‘nutrition through healthy eating’. As a responsible dietitian, Swati examines her patients’ health history carefully before recommending any diet or workout regimen, because everybody has different requirements.