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March 23, 2017

4 Easy Yoga Poses for Older Adults

Yoga has many physical and even psychological benefits. If you struggle with pain, joint discomfort, balance issues or simply want to maintain your level of physical activity, yoga could help.

In addition to helping you cope with physical limitations, yoga can help keep you flexible and increase your strength.

Whether you’re a seasoned yogi, or have been wanting to try a pose or two, unroll your mat (or just kick off your shoes and socks) and try four these easy yoga poses for older adults.

tree pose.jpg1. Tree Pose

What it does:

Helps improve balance, stretches your thighs, groin, torso and shoulders.

How to do it:

Stand with your legs together, your arms straight over your head and your palms together.

Raise your right leg slightly off the ground, making sure your toes still touch the ground and your heel is touching the inside of your left ankle. If you need to, hold onto something to maintain balance.

Hold the post for 20 to 30 seconds, if possible then switch to the other leg.

As your balance improves, try gradually drawing your raised foot higher, resting it on the inside of your shin.

wind relieving pose

2. One-Legged Wind-Relieving Pose

What it does:

Releases tension in the abdomen and lower back.

How to do it:

Lie down on your back with your knees bent and feet flat on the floor.

Hug your right knee to your chest and straighten your left leg and breathe deeply.

When you feel your muscles relax, switch sides.

warrior II pose3. Warrior II

What it does:

Stretches your groins, legs, hips and chest and strengthens your thighs and buttocks. If you have high blood pressure or have had a recent hip or knee injury, don’t do this pose.

How to do it:

Stand with your feet hip distance apart and your arms at your sides.

Turn to your left and step your feet wide apart. Make sure your heels are aligned with each other.

Turn your right foot out 90 degrees.

Inhale and raise your arms shoulder height. Exhale and bend your right leg until your thigh is parallel with the floor. Make sure your left leg is straight.

sphinx pose4. Sphinx Pose

What it does: Strengthens the spine, stretches the chest and abdomen.

How to do it:

Lie face down, with your legs hip width apart. Keep your arms at your sides and chin on your mat or the floor.

Bring your arms up and rest your elbows under your shoulders with your forearms on the floor.

Press your forearms into the floor and lift your head and chest off the floor.

Yoga can be an easy, relaxing way to strengthen and stretch your muscles. If you have questions, be sure to consult your doctor before trying any poses.
Remaining Active Older Adults

One-legged wind-relieving pose image by Mr. Yoga (http://mryoga.com/) [CC BY-SA 4.0 (http://creativecommons.org/licenses/by-sa/4.0)], via Wikimedia Commons

Healthy aging is hard on your own. Kendal at Home can help you age well and enjoy your retirement.

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