Yoga is an ageless exercise. A lot of yoga poses involve intense bending, due to which many people believe is not ideal for the senior population. However, this is not the case. Older adults can follow any yoga pose with perfection with practice and determination. Though jumping into the headstand with the first attempt at yoga is not ideal for seniors.
Yoga is a holistic approach toward physical, psychological, and emotional well-being, which makes it even more crucial for the senior population. If you have practiced yoga throughout your life, following complex poses will be a piece of cake. However, if you are a beginner, you can practice simpler and easy poses, which will boost your strength.
Dig deeper into the details of this article to explore and learn about the best poses to add to the yoga practice of seniors for long-term well-being.
Top 5 Yoga Poses Ideal For Seniors
The senior population often suffers from issues of joint pain, backache, and poor balance. All such issues hinder any exercise. However, having these conditions is the perfect excuse to start yoga, regardless of age. Yoga supports mental and physical health, and you can also notice a positive change in your attitude. You can build your endurance by starting with easier poses.
Here are the most notable yoga poses which are ideal for the senior population and should be a part of their routine practice.
1. Mountain Pose
Mountain pose is the very first yoga pose older adults can easily practice with perfection. All you need to do is stand still on the ground with a reasonable distance between your feet. Tuck your abdomen in and keep your shoulders broad with a stretched neck. Bring your arms forward and join the hands in the prayer position. Breathe in and out while feeling the ground beneath your feet. The pose specifically benefits balancing and is ideal for beginners. Older adults often join hot yoga classes in Dubai to achieve overall well-being and add positivity to their life.
2. Tree Pose
Tree pose is the next yoga pose ideal for the senior population. It is specifically beneficial to achieve abdominal and leg strength and assists in maintaining balance and concentration too. You need to stand still to get into the pose. After that, rest your right foot on the inner side of the left leg right above the knee. Fold your arms before you while joining the hands in the prayer position. Hold the pose for a few breaths and repeat the pose on the other leg. Ensure proper placing of your feet to maintain balance and avoid falling down.
3. Sphinx Pose
Sphinx is another easy-to-practice yoga pose older adults can add to their daily routine. The pose strengthens the upper back and prevents forward head slouching, which is quite a common issue among the senior population. You need to lie flat on your stomach to get into the pose. After that, lift your head and shoulders off the ground and place your arms on the mat while bending the elbows. Rest your palms on the floor and lift your stomach a little up the ground. Hold the pose for a few breaths and gradually come out of it.
4. Corpse Pose
The corpse pose is the next yoga pose which should be a part of the routine practice of the seniors. The pose looks quite simple but is often termed the hardest pose to hold. It is because you have to do nothing but lie flat. All you have to do is lie on the floor with a little distance between your legs. Stretch your arms along the sides of your body at a little distance. Rest your shoulders on the ground without contracting them. Try to get as natural in the pose as possible and eliminate any pressure you feel. Relax as much as you want while focusing on breathing.
5. Child Pose
Child pose is the last yoga pose the senior population should add to their practice. The pose assists in resting and relaxation. You must sit on your knees while keeping a little distance between the two. After that, bend your upper body forward and place your forehead on the floor. You can stretch your arms on the sides of your head and place your palms on the ground. Take deep breaths while getting up on your knees and place your head on the floor again. You can join hot yoga classes in Dubai and practice with trainers to ensure you are doing it right and learn new poses too.
Are You Unable To Practice Yoga Poses On Your Own?
Practicing yoga alone is a real challenge for many. However, it is no excuse to give it up. Instead, join a yoga class near you to learn from certified trainers and practice with other people to enjoy it more.