In this International yoga week, let's focus on improving health of seniors in your family through embracing simple yoga steps.
The major problem faced by any individual above 50 years is lack of flexibility and movement related issues. Sometimes, it is accompanied by osteoporosis, breathing difficulties, and so on. Lack of movement can lead to serious consequences including cardiovascular diseases, obesity, diabetes, impaired cognitive function, weakened immunity, or even increasing stress, anxiety and depression.
Medicine is definitely one of the potential solutions, however, yoga is more effective as mentioned in many research articles if done properly. “Four main types of exercise (endurance, strength, balance and flexibility) can positively impact health as you age,” according to the National Institute on Aging. Fortunately, yoga encompasses them all.
Following are few examples of yoga which can effectively make senior people healthy.
This pose improves strength and balance in the body. As flexibility becomes a problem in older age, this is a must for people suffering from lower body movement. This yoga improves the lower extremities like the gluteus maximus, quadriceps muscles as well as supporting muscles of the low back and core. Help your parents regain body strength through this exercise.
To improve bone and muscle functionality, simple reclining twist is a must. This yoga helps in regaining natural alignment of the body which is beneficial for walking and running. This also promotes better nervous system.
Sit on the floor while keeping your legs extended. Now, inhale to lengthen your spine, followed by exhaling as you fold forward from your hip region to reach for your feet. This yoga is effective to calm your mind and relaxes the muscle.
This yoga starts with lying down on your stomach by keeping your palms under thighs. You must inhale fully at the beginning. Now, lift both the legs at a time holding your breath. Your knees must stay straight by keeping the feet together. Now, keep your forehead on the ground and hold this pose for 8-10 seconds. Then bring down your legs and exhale. This is an effective remedy for your back pain.
This is probably the easiest yoga of all. You just need to lie flat on your back. Extend your arms and legs comfortably by your sides. Now, close your eyes and allow your body to relax. This releases stress and reduce any distractions.
Apart from these, you can try dynamic side stretch, deep breathing, hand mobilization, knee stabilization to promote flexibility in old age.
”The practices of yoga are important for older adults because as the body ages and life changes, we find ourselves managing our minds and hearts as well. Yoga gives us tools to help the body stay both strong and flexible, keep the mind open and aware, and keep our hearts compassionate for ourselves and others” said Brahmani Liebman, an expert yoga trainer and founder of Rivertown Center for Yoga and Health in New York.
Remember, yoga is an activity which involves both mind and body. It can benefit people of all ages.
Do not practice these yoga if you are facing any serious health injury or recently undergone surgery. Before starting these, you may consult with an expert too.
