Easy yoga poses for senior citizens and beginners

These yoga poses will improve flexibility, increase strength, build stamina and enhance your balance.

Beginning a yoga practice as an older individual can be a challenging task. It can be intimidating, especially if you have lost your flexibility and strength in the passing years. If you are avoiding yoga thinking that you lack the stamina, you should remember that yoga is not only safe for you, but it is also beneficial in keeping your mind and body healthy.

Yoga practice for elderly has been known to have several health benefits like improving flexibility, increasing strength, building stamina and preventing falls and injuries. This age-old practice is also trusted for the treatment and management of diseases and disorders of the old age like arthritis, osteoporosis, hypertension and heart disease. Well-known yoga expert Akansha Jhalanisuggests few yoga poses for older people.

Sukhasana or easy pose

Sukhasana is practiced in a seating cross-legged position with your spine erect, chin parallel to the ground, palms placed on your thighs and eyes closed. Sitting in this position requires you to watch your breath.

This pose is excellent in making your mind focussed.

Vajrasana

For getting into the vajrasana pose, all you need to do is sit kneeling on a yoga mat, and let the top surface of your feet touch the mat such that your heels are pointing upwards. Now gently place your buttocks on your heels. Keep your body erect and place your hands on your thighs. Close your eyes and observe your breath.

This pose increases the blood flow to the pelvic region, and this helps in enhancing digestion immediately after meals.

Vrikshasana or tree pose

Stand erect with your chin parallel to the ground, eyes fixed on a point and toes together. Now as you inhale, raise your left foot from the ground and place it on your right calf or thigh as per convenience with the toe pointing outwards. Simultaneously, raise your hands and join them in a namaste position above your head. Hold the posture for as long as you can and then release.

This posture helps bring balance, poise, enhances strength and builds up focus.

Ustrasana or camel pose

Ustrasana requires you to sit on your knees with your toes resting on the floor. Now place your hands on either side of your pelvis, with your fingers pointing downwards. Make sure your palms are resting on the top of your hip bone to support your back when you bend backwards. Inhale and tilt your head back. As you exhale, slowly bend backwards. Now place your palms on the soles of your feet for support. Hold this position for a few consecutive breaths and slowly come back to the starting position.

This pose helps to activate the endocrine glands, stretch the intestinal organs, improve circulation and relieve constipation.

Balasana or child s pose

Start by placing your knees on the floor and placing your buttocks on your feet. Make sure your back is straight and your hands are resting on your knees. Now inhale and as you exhale slide down and forwards into the child s pose, spreading out your hands. Your head will be resting on the floor. Once here, take a few slow deep breaths.The goal is to have your forehead touch the ground, but if you can t, do not push yourself. To come out of this pose inhale and rise slowly and try not to put too much pressure on your back.

Known quite aptly as the child s pose, this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue.

Apart from these, tadasana, mandukasana, gomukhasana and pavanmukhtasana are other yoga postures that you should practice.

Tips:

• Although yoga is a gentle practice, always consult a doctor before beginning a yoga programme.
• While you practice the poses, make sure you are observing your breath and performing them slowly.
• If you are new to yoga, you can use a chair for balance for certain poses. Certain other props such as blocks and blankets can also be used for support.

Image source: Shutterstock

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