If you are elderly and still interested in getting exercise and keeping your body healthy, you have probably found many yoga exercises difficult. As you age, it can become increasingly difficult to stand for long periods or keep your balance in yoga poses. However, there are some seated yoga poses you can try that will still help keep you limber and fit.
Forward Bend
The forward bend is a good yoga pose to help ease the tension in your neck and keep your back more flexible. While sitting in your chair with your feet flat on the floor, simply bend forward at the hips. Allow your head and arms to hang loosely over your knees. Hold this position for a few seconds as you relax and calmly breathe in and out. Then slowly raise yourself back up. Rest for a minute or two and repeat.
Spinal Twist
The spinal twist is a yoga pose that will help to increase the circulation and flexibility in your spinal area. Sit in your chair facing forward and place your left hand on the outer edge of your right knee. Reach your right arm over the back of the chair as you twist your body to the right. Use your arms to brace yourself, but do not push too hard. Twist your body at the waist and twist your head at the same time. Breathe comfortably in and out as you hold the stretch for a few seconds. Then, slowly return to the starting position and repeat on the opposite side.
Shoulder Rolls
Shoulder rolls are an easy exercise that will help to relieve your shoulder and neck tension. It should also help circulation to your neck and head area. If you have headaches or back tightness, this yoga pose can be helpful. Start by sitting straight up in your chair. Breathe in and shrug your shoulders up toward your ears. Squeeze your shoulders tightly as you press your shoulder blades inward. Feel the stretch across your chest and shoulders. Hold for a few seconds and exhale as you release and return to the starting position. Rest briefly and repeat several more times. This is an exercise you can do anywhere you feel tense, such as on an airplane or in the doctor's waiting room.
Arms Overhead
The arms overhead yoga pose will help to relax you and increase circulation to your hands, arms, shoulders, and back. Sit straight up in your chair and extend your arms to the side and then upward over your head, palms up. Now bring your hands together over your head and fold your fingers together. Keep your elbows as straight as possible as you breathe comfortably. Press your palms together as you drop your shoulders and feel your back and chest stretch. Hold for a few seconds, slowly release your hands and bring them back down to your sides. Rest briefly and then repeat.
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