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Beginning Yoga Poses for Seniors

Yoga is an ancient science having its root in the Indian subcontinent. An integral part of Indian dharmic culture, the discipline teaches the theory of equality and uniformity, in addition to being a great physical exercise. People of all age groups enjoy the practice of asanas making the yogic science a practice for all. Since with age, the body slowly loses its immunity power and becomes more prone to diseases therefore aged people need to practice Yoga more than anyone else.

 

Let’s discuss the top five beginner Yoga poses for seniors:

 

Tadasana

Tadasana

Since senior citizens face problems in making a movement, Tadasana is probably the best Yoga pose to enjoy the beauty of Yoga in the most astonishing fashion. The exercise is practiced in standing pose but its goodness is far more than just being static in one place. Tadasana is called Mountain Pose in English because of its role in making one’s brain and soul as strong as a mountain. To practice the asana, stand erect on the Yoga mat with both feet perfectly put on the mat. Exert some pressure from the ground to enjoy the balancing energy of Mother Earth. Close your eyes and bring your palms together in Namaskar posture. You can raise both arms high in the sky making sure that they are parallel to each other to make it a bit advanced.

The practice calms your mind, improves the posture and boosts blood circulation in the body. Indulging in the asana early in the morning can give a person the required relaxation and relieve tensions from the body.

 

Trikonasana

Trikonasana

Every day in the morning, you can see a number of people of all age groups including senior citizens practicing Trikonasana at your nearest park. With the passage of time and age, the body gets static and many of the metabolic functions do not work properly. The exercise of Trikonasana activates all the body parts and energizes the brain. The practice will strengthen the muscles and invoke a better blood circulation in the body.

Beginning in Tadasana, stretch your legs so that they at three to four feet from each other. Take a couple of deep breaths to bring the body in the mode of utter relaxation. Slightly bring your right hand towards the left feet to touch the toe. Repeat this practice on the other side to complete the asana. Although knees should not bend while practicing, aged people can let them bend a little, since it can get really tough to keep the knees straight for them.

 

Baddha Konasana

Baddha Konasana

Baddha Konasana is one of the best beginning Yoga poses for seniors, especially for those who are new to the science of Yoga. Also known as Butterfly pose, this pose stimulates the lower body region such as thighs, hips and backbone. Doctors from across the globe prescribe the practice of this asana to pregnant women and seniors.

Sit on the floor by keeping your body erect with a straight spine. Bend your knees to bring your feet together with each other. Join the soles and hold the feet tightly with your hands. Taking a deep breath, try to push the thigh downward by pressing your thighs with the elbows. Release your thigh to come in the original position and repeat this for a couple of times.

 

Virasana

Virasana

Virasan is made of two words- ‘Vir’, which means hero and ‘asana’, which means pose. One of the greatest characteristics of this pose is that it fetches vitality to an inactive body. For an aged person, this exercise is a gem. This beautiful yogic practice is about kneeling down on the knees. While kneeling down, make sure the lower legs are completely in contact with the ground. Sit smoothly on the feet and keep your spine elongated. Keep your abs tight, while putting your hands on the thighs with elbows unbent. Concentrate on the central part of your forehead to bring out the spiritual energy stored in the soul. You can utter a few mantras to let yourself relax. This pose helps in improving blood circulation and digestion, problems that aged people normally face.

 

Janu Sirsasana

Janu Sirsasana

Of all the five poses mentioned here, Janu Sirsasana is probably the most strenuous, which is still a beginner’s level of exercise. Regular performance of this asana relieves a backache and lessens the effect of stress and anxiety. For sponsoring the circulation of pure blood throughout the body, this pose is extremely beneficial, in addition to being a kidney stimulator.

Sit in an erect position with both legs spread parallel in front. Bend your left knee and bring the sole below the right thigh. Now bend forward until your nose touches the right knee, while keeping it straight. Keep holding the right feet with both your hands. Enjoy a few breaths in this position to let the energy flow through your legs, while you exchange the sides.


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