Yoga Exercise Poses For Seniors

As the human body ages, joints become less flexible and bones lose their density, increasing the danger of fractures. The good news is that seniors can practice basic yoga poses for maintaining strength and flexibility to prevent falls and ward off arthritis and osteoporosis. Blood circulation and lung capacity can also improve with yoga, according to instructor Suza Francina, author of "The New Yoga for Healthy Aging." Ask your doctor if yoga would be helpful for you.

Downward Facing Dog

This pose helps strengthen the arm bones, which are vulnerable to fractures, Francina says. It also promotes a healthy heart, as your head is below the level of your heart in this pose. On your hands and knees with your hands slightly forward of your shoulders, turn your toes under and lift your knees away from the floor. Lift the sit bones toward the ceiling. Reach your heels toward the floor. Firm the outer arms, pressing the bases of your index fingers actively into the floor. From these two points, feel the lift along your inner arms all the way to your shoulders. Don't let your head hang; keep it between the upper arms, relaxing neck and shoulders. Stay in dog pose for several breaths. Rest and repeat.

Cow and Cat Sequence

Yoga's low-impact moves can help prevent or relieve low back pain, according to the University of Maryland Medical Center. While on your hands and knees, this sequence alternates between an arched spine and a sunken down spine. Start in tabletop position: hands right below shoulders and knees below your hips. Round your spine upward for the cat pose. Tuck your chin gently toward your chest. Hold for two breaths, then slowly sink your spine downward for cow pose. You may want to lift your chin and sit bones for more curve in the spine. Do not force the stretch. Hold this for two breaths, then go back and forth at your own pace, inhaling in cow pose and exhaling in cat pose.

Wind Relieving Pose

This pose compresses the abdomen to remove trapped gas, according to "Yoga Journal," and it stretches the lower back, hips, groin and inner thighs. Lying on your back, keep your right leg straight on the floor. Bend your left knee and gently pull it in toward your chest with both hands. Raise your forehead toward your knee. Hold for a few breaths, then repeat with the other side.

Standing Forward Bend

This increases blood flow to your brain, as gravity enhances circulation to the upper body without straining the heart, says Francina. Stand with your feet hip width apart. Bend forward from the hip joints rather than the waist. Lengthen your torso as you relax into the position. Cross your forearms and hold your elbows, or bring your hands or fingers to the floor in front of you. Press the heels into the floor and lift the sit bones toward the ceiling. Feel the release in your neck and shoulders. Maintain the pose for at least 30 seconds, unless you feel too much pressure in your head and eyes. Very slowly return to standing.

Twist Pose

This promotes a flexible spine and healthy digestion, according to Yoga Journal. Sitting cross-legged with your spine erect and shoulders level, place your right hand on your left knee and slowly turn to the left. Hold for several breaths, relaxing the shoulders on each exhale. You may want to sit up a little taller and twist a little further, before coming out of the pose. Then repeat, twisting to the right.
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Legs Up The Wall

A rejuvenating pose, this relieves swelling and varicose veins in the legs, balances your blood pressure and benefits your heart's function, according to Francina. She recommends resting in this pose for about ten minutes every day. Your legs remain vertical or slightly slanted against a wall. Begin by sitting on the floor with your side by a wall, just a few inches away. Turn and swing your legs up onto the wall, letting your upper body and head rest on the floor. Try placing one or two folded blankets or a bolster under your rib cage area, while your upper back, shoulders and head stay on the floor. This will open the chest and relax your shoulders for better breathing.

Relaxation Pose

This pose nourishes your heart and all the organ systems of your body, states Francina. Lying on your back with your arms by your sides, palms up, take a few slow, deep breaths. Be fully aware of your abdomen rising and falling with the breath. Then allow your breath to normalize, feeling the air in your nostrils. Notice how the inhale feels cooler than the exhale. Let go of tension with each exhale, relaxing your shoulders and other tight areas. Fully resting on the floor, enjoy the inner stillness for several minutes. Then bend your knees and roll onto your right side to give your heart plenty of room. When you feel ready, slowly and gently come out of the pose.

Recommendations

If you try these or any other yoga poses, work with a certified yoga instructor if you are a beginner or uncertain about a pose. If you have a chronic medical condition, let the instructor know. Consult with your physician before beginning yoga.