Benefits of doing yoga on regular basis are diverse on our body and it is holds true for all age groups. Yoga is one of the safe and feasible exercises for seniors to improve their balance and flexibility as well as boost their mood. These asanas mentioned below can be performed by seniors using chair:
In this asana, start by taking a breath or two and as you inhale, just stretch your arms out to the sides. Bring them in front of you as you exhale and swing the right arm under the left and left under the right, grapping the shoulders as if you are giving yourself a hug. Now, as you inhale try lifting your elbows as higher as you can and then roll your shoulders down as you exhale, relaxing them away from the ears. Try repeating this process few more times. This asana helps you relax the upper back and shoulders, because it stabilizes and flexes the shoulder joint. It also improves balance in the body. Avoid this asana, if you had a recent ankle, elbow or knee injury.
Begin with mountain pose, focus on extending the spine and fold your legs. Put your hand on the thighs and slide them down the legs as you fold for a little extra support or you can keep them at your sides as you work toward laying your torso on your thighs. Take 5 or more even breaths in this pose in order to massage intestines that will help in digestion. It will also help in lengthening the spine and stretching the back muscles. Now, inhale as you lift your torso back to an upright position.
This asana known as Seated Mountain helps in focusing on breath, posture and is beneficial for seniors. Take a deep breath, sit up straight and extend your spine. As you exhale, root down into the chair with the lower part of your tailbone, keeping your legs at 90-degree angles and knees directly over ankles leaving a little room between the knees. Take a deep breath and as you exhale, roll your shoulders down the back, pull your belly button in toward your spine and relax your arms down at your sides. Engage your legs by lifting your toes and pressing them firmly into all four corners of your feet.
There are lot of yoga centers and instructors who teach asanas which are beneficial to seniors. Seniors can gain health benefits from yoga as much as younger population.
Ravi Shet is the writer of this article and Co-founder of Treatum, an online healthcare portal connecting patients with right doctors.
Disclaimer: The entire content of this article is for information purpose only and is not intended to replace a one-on-one relationship with a qualified health care professional. It is intended as a sharing of knowledge and information. It is not a substitute for professional care and should not be used for diagnosing or treating a health problem and disease.