With age comes many changes in the body. The joints can become stiff and painful, maintaining balance may be more difficult, muscles lose strength and the bones can become frail. While some the of changes that occur with age are unavoidable, there are steps that can be taken in order to maintain mobility and independence. While regular aerobic and strength training exercises are important, there are yoga poses for elders that can be done to help provide a well balanced routine.
Warrior One
The elderly are often fearful of yoga assuming that they are no longer strong enough or flexible enough to do the poses. However, yoga is not about the ability to do specific positions, it is about learning to move in a mindful way. While some forms of yoga are quite vigorous, others are very gentle. There are even chair yoga classes where every posture is done seated in or holding onto a chair, such as warrior one pose.
To start, stand behind a chair. Place the right foot forward and come into a lunge position while holding on. The back toe is facing forward and the heel is off the ground. Lift both arms up overhead with the palms facing each other, or just lift one arm and keep one hand on the chair. Hold for several deep breaths. Repeat other side. It is also possible to sit at the very front edge of a chair. Then turn the whole body to one side and bring the legs into the same lunge position, as described above.
Warrior Squat
Yoga offers many postures that can improve posture. This helps to raise awareness of how the body is being used during both the yoga practice and during daily life. As movement becomes more conscious, seniors may be less likely to place themselves in positions that compromise posture and balance. This in turn can reduce the risk of a fall.
Warrior squat pose can help with both posture and balance. Stand in a wide squat or sit in a chair with the legs straddling the seat. Pull the hips under the shoulders. Bring the arms up into a "W" shape with the palms facing each other. Hold for several deep breaths and focus on squeezing the shoulder blades together.
Tree Pose
When an elderly person falls there can be serious fractures and injuries that rob a person of their independence, warns the National Institute on Aging. In contrast, participating in a yoga class that offers balance exercises, can help to prevent falls and reduce disability. For safety, it is best to perform balance postures while holding onto a chair or counter for support. As balance improves, try using the chair or counter less.
Poses such as tree pose, require the student to balance while standing on one foot. The goal is to work up to being able to stand on one foot without holding on, for at least 30 seconds. While these poses can be quite challenging at first, with consistent practice, balance will improve.
To start, shift the weight into the left foot. Place the sole of the right foot against the inside of the left leg. The higher the right foot, the harder the balance. Bring the hands up overhead and press the hands together or keep one hand on the chair. Hold for several deep breaths and then repeat other side.
Knee to Chest Pose
A gentle yoga practice can reduce joint pain and stiffness, states Johns Hopkins. It can also enhance mood and improve overall sense of well being. There are hundreds of stretches that can be done in a chair or on the floor to help loosen tight muscles. Along with the stretching, yoga teaches deep breathing exercises. Learning to breathe deeply while stretching can help to reduce tension and allow the muscle to stretch even further.
To help loosen the back and hips lie flat on the back on the floor. Bring one knee into the chest and hold on underneath the knee. Hold for several deep breaths and try to relax the muscles with each exhale, then repeat other leg. This stretch can also be done seated in a chair.
Legs Up the Wall
There are chemical changes that occur in the body with age that can contribute to insomnia. In addition, there are many medications that can cause insomnia as a side effect. Medical conditions such as heart disease, arthritis, depression and Parkinson's disease can all disrupt the ability to get a good nights sleep as well. There are poses in yoga called, restorative postures that when combined with meditation, can help the body to deeply relax and fall asleep. According to the University of Maryland Medical Center, practicing restorative yoga poses and meditation right before bedtime can become part of an overall plan to treat insomnia.
Legs up the wall is a good pose to try. Lie on the back on the floor with the head away from the wall. Walk the feet up the wall until the legs are straight. If necessary scoot closer to the wall so that the legs are resting against it. If the back is sensitive, place pillows under the buttocks to lift the hips, which can help to relax the back. Hold for several deep breaths and then come out slowly.
Member Comments