Beginner Yoga Positions for Seniors

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If you’ve reached the twilight of your years, and you are not already into different yoga poses, now is the best time for you to consider yoga for seniors. Yoga is an excellent form of exercise for all ages especially for seniors. It will not only increase your strength, flexibility, mobility and overall balance, but it will also help you relax and keep calm in sticky situations.

Yoga can also keep your mind active, and increase endorphins throughout the body to keep yourself aware of your surroundings and feeling happy always.  Here are a couple of Yoga positions that you can try at home. Take a look at these:

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Beginner Yoga Positions for Seniors you Should Try

Yoga Mountain Pose

As a beginner, this will be the best pose for you to start with. It’s simple and does not require that much effort to pull off. Even if it is not that impacting, it will however teach you how to breathe properly. If you practice this regularly, this simple pose can help improve the condition of your posture and get rid of pain in the back.

Here’s how you do it:

  • Stand straight with your feet parallel to your hips, and your hands positioned at your sides.
  • Spread your toes and press them firmly into the ground. Make sure that you evenly distribute your body weight to your feet as not to out balance.
  • While standing, engage your thighs by squeezing them together as tight as you can.
  • Align everything in your body starting from your head to your ankles.
  • When you inhale, lengthen your spine and reach for your head in an upward motion.
  • Continue this for at least 10 to 15 breaths.

Low Lunge Yoga Pose

From the standing pose, it will be easier for you to transition into the Low Lunge pose, which is why we included this next on the list. It’s quite similar to a normal lunge pose, but this time it has more support on your spine through your knees to keep you balanced.

Here’s how to do it:

  • On a yoga mat, stand with your feet together, and your arms firmly placed at your sides.
  • Depending on your comfort zone, you can start with either your left/right foot. Make sure to bend your knee all the way over your ankle.
  • With your right knee, lower yourself carefully to the floor with your back toe tucked under.
  • If you are having a hard time putting pressure on your knee, you can put a small towel or two so that it takes away the pressure from your knee.
  • In circular motion, inhale and lift your arms stretching your fingers up in the air.  Make sure to relax your shoulders while still reaching your arms up in the air.
  • Breathe properly for 30 seconds then switch to the other leg.

Tree Yoga Pose

If you want to practice your balance, this pose will be great for you.  With a little practice, you will be able to see an improvement in your muscle strength and stability as long as you do it consistently.

Here’s how to do it:

  • In a prayer position, stand with your feet together on a yoga mat.
  • Choose somewhere directly in front of you to direct your gaze, so that you can support your balance.
  • As soon as you gain your balance, carefully lift up your left/right leg up your thigh, placing the sole of your foot inside.
  • If you cannot balance yourself properly the first time, it’s okay to lift your foot slightly until you have gained proper balance. Or you can hold on to the wall or a chair for more support.
  • Hold this pose for at least 30 seconds if you can.
  • Change to the other leg.
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