With age progression, the human body becomes susceptible to stiffening of muscles, joints lose their range of motion, and chronic condition can be easy to crop up. Physicians have realized the importance of yoga in helping to slow down the effects of old age on the body. Here are three gentle yoga poses for seniors.
1. One-legged Wind Releasing Pose
• Start by lying on your back with your feet on the floor and knees bent.
• Raise your left leg and hug it close to your body. You can use a belt to assist in the hugging if you are having difficulties.
• Straighten your right leg parallel to the floor and ensure that you flex the foot.
• Focus on keeping your pelvis and the left buttock on the floor. If you encounter difficulties, slightly bend the right leg bent at the knee.
• Hold this pose for 5 – 10 deep breaths or for as long as you are comfortable. You can also go for as long as you feel the leg muscles start to relax.
• Repeat on the other side the steps above.
2. Staff Pose
• Start by sitting on the floor with your legs spread out in front of you.
• Tuck in your belly and lengthen your spine. It helps to sit with your shoulder blades along a wall and a rolled towel between the lower back and the wall to maintain good posture.
• Bring your palms to the floor next to your hips with fingers pointing out towards the toes.
• Flex the muscles in your thigh ensuring that you press them down to the floor without hardening your abdominal muscles. Rotate the thigh muscles inwards and draw them into your groin area toward the tailbone.
• Flex the ankles and point your toes towards the torso.
• Ensure to keep the spine straight, hold the pose for 5 – 10 deep breaths.
3. Chair Pose
• Start with the mountain pose your feet close together with your big toes touching.
• Take a deep breath, raise your hands to your sides, and bring them above your head with the palms facing forward.
• Exhale and bend the knees to bring your thighs parallel to the floor.
• Shift your weight into the heels of your feet and keep your breathing even, smooth, and deep.
• Gaze forward and concentrate on your breathing. Hold for 5 – 10 breaths or for as long as is comfortable.
The above poses will help in improving the overall strength and flexibility of your muscles as well as joints. They are also meditative poses that mean they encourage relaxation.
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