7 Yoga Asanas For Seniors

yoga asanas for seniors

Yoga is a form of exercise that is helpful for people of any age group. As we grow old, our body cannot resist exercise which cause muscle tear. Yoga, gives a complete workout of the body without any stress on the muscles. It is also proven as a best form of exercise to prevent many disorders like sciatica, flat foot and asthma. Many exercises are not suitable for elderly people to begin, but yoga can do wonders even if you are a beginner and worried about your health.

Some Of The Yoga Postures Especially For Seniors Are Listed Below:

Triangle Pose:

This pose helps in maintaining the body balance Stand straight with feet about 4 feet apart. Align the right foot outward and left foot inward. On the next exhale bend downward and bring the left hand up in the air and right hand to the floor such that both the hands form a straight line. Rest the right hand on the shin and stretch maximum. Stay in this position for about 15-20 seconds and release the pose. Repeat the same on the other side.

Triangle Pose

Butterfly Pose:

This pose helps in enabling good digestion and removes fatigue. Sit on the mat with your spine erect and legs spread wide. Bring your feet towards the pelvis; take a deep breath and start flapping the legs till you feel a stretch in your inner thighs. Exhale and slowly release the pose.

Butterfly Pose

Child’s Pose:

This pose is used to completely relax your body from stress. Kneel on the floor and sit on your heels. Exhale and place your torso between the thighs. Lay your hands on the floor alongside and pull the shoulder blades across the back. Stay in this position for 15-20 seconds or for as long as you feel comfortable and release the pose.

Child’s Pose

Cat Stretch:

This pose improves the blood circulation. Come onto your fours with feet hip distance apart. Look straight and raise your chin, tilt your head back. Raise the tailbone by pushing the navel downwards. Stay in this pose till you feel comfortable and release the posture.

Cat Stretch

Locusts Pose:

Lie on your stomach with arms at the sides. Extend your legs straight behind and hip-width apart. Look forward and inhale and exhale deeply. On the next exhale lift the chest and arms up and reach your arms back towards the feet. Hold for as long as you can and come out of the pose.

Locusts Pose

Forward Fold:

This pose is used to provide a deep abdominal and back stretch. Sitting on the mat in an easy pose extend your legs forward. Slowly try to bend forward to touch your feet. Avoid bending the knees, stay in this pose for 15-20 seconds and come back to the initial position.

Forward Fold

This pose helps in relieving stress. Lie back on the mat. Extend your legs and keep the feet relaxed. Place your arms parallel to the mat. Slowly close your eyes and meditate for 15-30 seconds or as long as you can and come out of the pose. The above mentioned poses can be practiced by people of all ages and can be safe if performed properly without causing any muscle spasms. It helps in achieving complete rejuvenation and keeping you fit and fine. Along with the above mentioned yoga poses you need to keep a good check on your diet also.


Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.
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