Seniors are often hesitant to try yoga, according to the Senior Fitness Association. They often think they cannot do yoga because they are not flexible enough or because they are uncomfortable getting up and down off the floor. However, many of the concerns that senors have including poor balance and posture, along with diminished strength and flexibility, can all be helped by a gentle and appropriate yoga practice. Yoga can also help to relieve back and joint pain and reduce stress. While traditional yoga classes do involve getting on the floor, there are also chair yoga classes where every posture is done while sitting in a chair or standing while holding onto a chair. There are even bed yoga programs for those who are bedridden. Anyone at any age can do yoga, it's just a matter of finding the right teacher and class. Several simple yoga postures can be done by seniors.
Warrior One
Stand facing the back of the chair. Place your fingertips lightly on the back of the chair. Step your right foot forward and place it under the chair. Reach your left leg back and place just the toe on the floor. Both feet should be facing straight ahead. Pull your hips forward until they are directly under your shoulders. Try to avoid leaning forward. Bend your right knee and come into a gentle lunge position. Make sure your right knee does not go out past your right toes. Lift both arms up overhead so that your palms face each other. If it is difficult for you to balance keep the right fingertips lightly on the chair. Drop your shoulders and take some slow deep breaths. Hold the pose for five to 10 deep breaths and use the exhale to relax into the posture. Come out slowly and repeat on the other side. You can also do this pose sitting on a chair sideways and follow the directions above.
Warrior Two
Stand with the chair at your left side so that the back of the chair is next to you. Lightly rest your left fingertips on the back of the chair. Step the feet wide apart. Turn the right toes out to point away from the chair. Bend your right knee and come into a gentle lunge position. Make sure your right knee does not go out past your right toes. Lift both arms up to shoulder height with the palms facing the floor. Look out over your right hand. Drop your shoulders and take some slow deep breaths. Hold the pose for five to 10 deep breaths and use the exhale to relax into the posture. Come out slowly and repeat on the other side. You can also do this pose sitting on a chair facing forward and follow the directions above.
Tree Pose
Stand facing the back of the chair. Place your fingertips lightly on the back of the chair. Shift all of your weight into the left foot. Turn your right leg out. Place the sole of your right foot against the inside of your left leg. Your right toes can remain lightly touching the floor or you can place the sole of the right foot against the inside of your left leg at calf height. Lift both arms up into a"V" position so the palms face each other. If necessary keep one hand resting lightly on the back of the chair. Drop your shoulders and take some slow deep breaths. Hold the pose for five to 10 deep breaths and use the exhale to relax into the posture. Come out slowly and repeat on the other side. You can also do this pose sitting on a chair facing forward and follow the directions above.
Seated Half Lotus Pose
Sit up straight in the chair with your back resting against the back of the chair. Place your right ankle on your left knee. Allow your right knee to drop down as far as you can. Hold the pose for five to 10 deep breaths and use the exhale to relax into the posture. With each exhale relax your back and hips. Come out slowly and repeat on the other side.
Seated Half Moon Pose
Sit up straight in the chair with your back away from the back of the chair. Reach both arms up and clasp your hands. Without twisting the upper body, bend to the right. Keep your elbows straight, pull the arms back as far as is comfortable and keep the shoulders facing forward. You should be able to look through your arms and not see your right arm. Only bend sideways as far as you can using good form. Drop your shoulders and take some slow, deep breaths. Hold the pose for five to 10 deep breaths and use the exhale to relax into the posture. Come out slowly and repeat on the other side. You can also do this pose standing and follow the directions above.
