6 Safe modified Yoga postures for elderly individuals
written on Friday, 21 Jul 2023 by Yoga Spirit Studios
Yoga is not just a form of exercise but a holistic approach to health and well-being that can help to improve flexibility, strength, balance, and posture, as well as reduce stress, and anxiety, improve sleep quality, and promote relaxation.
Regular yoga practice can also improve digestion, boost the immune system, and reduce inflammation. Especially for seniors, yoga is a gentle and effective way to maintain physical and mental health, and enjoy a higher quality of life in their golden years.
There are set of yoga postures if practiced regularly can induce mobility to all muscles and body parts which are as follows:
A. Butterfly Pose (Baddha Konasan):
A great pose to improve flexibility in the hips, thighs, and groin. Here are some steps to modify the Butterfly pose:
Sit on a folded blanket or block or bolster to elevate your hips and stretch your legs in front of you
Bend your knees and bring the soles of your feet together allowing your knees to fall outside and creating a diamond shape with legs.
Place a rolled blanket under each knee for support.
Keep your spine long and tall to avoid rounding the back For a further gentle stretch in hips and thighs with your arms or using a belt pull your feet in towards your body.
Hold the pose as long as comfortable and focus on deep breathing
B. Seated Mountain Pose (Parvatasan):
This pose is a great way to improve posture, balance, and overall body awareness while seated.
Here are the steps:
Start by sitting comfortably on a mat or bolster in an easy pose (sukhasasna) or on a chair with your feet flat on the ground, hip-width apart.
Place your hands on your thighs, palms facing down Lengthen your spine by sitting tall, lifting the crown of your head towards the ceiling
Draw your shoulder blades down and back, opening your chest.
Relax your face and jaw, and, soften your gaze
Slowly from the side of your body raise your arms up over your head and join them as if doing a namaste.
To stretch further you can interlock your fingers and reverse your palms toward the ceiling.
Hold the pose as long as comfortable and continue to breathe deeply
C. Legs up the wall (Viprita Karni):
This pose can help reduce swelling in the legs and improve blood circulation. It can help to promote relaxation and reduce stress.
The following are the steps:
Find an open space near a wall, and sit sideways with one hip touching the wall
Lie down on your back and swing your legs up onto the wall with the heels of your feet resting against the wall
Adjust your hips to the wall as close to the wall as possible, and your legs are straight up.
If you feel discomfort in your lower back, you can place a folded blanket or cushion under the hips for support.
Keep your arms to the side of your body, palm towards the sky.
Close your eyes and focus on your breath.
Stay as long as you like.
To come out of the pose, bend your knees and roll onto side gently and push yourself up in a seated position.
D. The chair seated twisting yoga pose (Parivrtta Utkatasana)
A great pose to strengthen your legs and core while improving your flexibility and balance.
Here are the steps to do this pose:
Begin in a standing position with your feet hip-width apart.
Bend your knees and lower your hips as if you are sitting back into a chair.
Keep your weight in your heels and engage your core.
Place your hands in a prayer position at your heart center.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Keep your hips and knees aligned and square to the front of the room.
Hold the pose for 5-10 breaths, then release and come back to center.
Repeat on the other side.
E- Supported Triangle Pose-(Trikonasan)
This pose helps to improve balance and stability.
Start by standing facing the chair, with your feet about hip-distance apart.
Place your left foot forward and turn it outwards to a 45-degree angle, keeping your right foot pointing straight ahead.
Place your left hand on the back of the chair, keeping your arm straight.
Inhale and lift your right arm straight up towards the ceiling, keeping your shoulders relaxed and your gaze towards your right hand.
As you exhale, hinge forward from your hips and reach your right arm towards the ceiling, while keeping your left hand on the chair for support.
Make sure to keep both legs straight.
Hold the pose for a few breaths, then release and repeat on the other side.
F. Tree Pose ( Vrikshasasna):
This is a standing pose that can help to improve balance and focus.
Here are the steps to practice tree pose: Begin by standing at the front of your mat, with your feet hip-width apart and your arms to your side.
Stand near a wall or use a chair if you feel unsteady.
Shift your weight bit towards your left foot and rest your heel against the left ankle.
Slowly try lifting up your right foot and place it solely against the left calf or stay with your right foot resting against your ankle.
Find a focal point in front of you and gaze at it to help balance.
On inhale lengthen your spine, stretch your arms up or place your palms over your hips or press them against the wall or at the back of the chair.
Hold for 3-5 deep breaths and release on exhale.
Repeat with the right foot on the ground and turning or lifting up the left foot. It is recommended to practice yoga on regular basis to experience the full benefits of poses.
Ideally, seniors should aim to practice yoga 2-3 times a week, but even a daily practice just for a few minutes can be beneficial.
It is important to listen to your body and practice poses that feel comfortable and safe for you.