10 Yoga Poses Perfect for Senior Citizens

As we age, our bodies become more susceptible to injuries, aches, and pains. Therefore, it is imperative to keep ourselves active and flexible in order to maintain our physical and mental health. Yoga is a low-impact and gentle way to stay fit and healthy that is inclusive to all ages and fitness levels, including seniors. Here are 10 yoga poses perfect for senior citizens to help them maintain strength, balance, and flexibility.

1. Tadasana (Mountain Pose)
Tadasana is the foundation of all yoga poses, and it helps to improve posture and increase strength in the legs and feet. Start by standing with your feet together, arms by your side, and weight evenly distributed across both feet. Engage your thighs and lift up through the crown of your head. Standing tall in Tadasana can help prevent falls by strengthening leg muscles.

Action Step: Practice Tadasana every day for at least 2 minutes. Stand in front of a mirror and observe your posture. Keep your gaze straight ahead with a soft focus.

2. Vrksasana (Tree Pose)
The tree pose builds strength and balance in the legs and core while also practicing concentration and focus. Begin by standing in Tadasana with your arms by your side. Shift your weight onto your left foot and lift your right leg, bending the knee and placing the sole of the foot on the inner thigh of your left leg. Bring your hands to your heart center. Breathe deeply and hold for up to 30 seconds. Switch sides.

Action Step: Practice the tree pose for 30 seconds on each side, every day for one week. If you feel unsteady, use a wall or chair for support.

3. Adho Mukha Svanasana (Downward Facing Dog)
Downward-facing dog is a gentle inversion that lengthens the spine while strengthening the arms, shoulders, and legs. Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back. Straighten your arms and legs and hold for 5-10 breaths.

Action Step: Hold downward-facing dog for 5-10 breaths, every day for one week. Take breaks as needed and remember to listen to your body.

4. Trikonasana (Triangle Pose)
Triangle pose stretches the hamstrings, hips, and spine while also engaging and strengthening the core. Begin by standing with your feet wide apart, around 3-4 feet. Turn your right toes out and your left toes in. Extend your arms out to the sides and reach towards your right foot. Place your right hand on a block or your shin and extend your left arm towards the ceiling. Hold for 5-10 breaths and switch sides.

Action Step: Practice the triangle pose for 5-10 breaths on each side, every day for one week. Use a block or a chair for support if needed.

5. Sukhasana (Easy Pose)
Sukhasana, or easy pose, is a seated posture that promotes calmness and relaxation while also improving posture and spine alignment. Sit on the floor and cross your legs, placing your hands on your knees or in your lap. Lengthen your spine and relax your shoulders. Close your eyes and focus on your breath.

Action Step: Practice Sukhasana for 5-10 minutes every day for one week. You can also listen to gentle music or guided meditations to deepen your relaxation.

6. Setu Bandha Sarvangasana (Bridge Pose)
Bridge pose strengthens the legs and glutes and helps to open up the chest and shoulders. Lie on your back with your knees bent and your feet hip-distance apart. Press your feet into the ground and lift your hips towards the ceiling. Interlace your fingers under your back and lengthen your arms. Hold for 5-10 breaths.

Action Step: Practice the bridge pose for 5-10 breaths, every day for one week. Take breaks as needed and do not overextend the neck.

7. Virabhadrasana I (Warrior I)
Warrior I pose strengthens the legs, hips, and core while also improving balance and focus. Begin by standing with your feet hip-distance apart. Step your left foot back and turn your toes out slightly. Bend your right knee and lift your arms towards the ceiling. Look up towards your hands and hold for 5-10 breaths. Switch sides.

Action Step: Practice the Warrior I pose for 5-10 breaths on each side, every day for one week. Use a wall or a chair for support if needed.

8. Balasana (Child’s Pose)
Child’s pose is a gentle resting posture that helps to stretch the spine, hips, and thighs while also promoting relaxation and stress relief. Start on your hands and knees and then lower your hips towards your heels. Extend your arms in front of you and rest your forehead on the ground. Breathe deeply and hold for 5-10 breaths.

Action Step: Practice the child’s pose for 5-10 breaths, every day for one week. You can also try extending your arms to the side for a deeper stretch in the shoulders.

9. Marjaryasana/Bitilasana (Cat/Cow Pose)
Cat/cow pose is a gentle flowing movement that helps to warm-up the spine, shoulders, and neck while also promoting circulation and digestion. Begin on your hands and knees and move through the movements with each inhale and exhale. Arch your back on the inhale and round your spine on the exhale.

Action Step: Practice the cat/cow pose for 10-20 repetitions, every day for one week. Move slowly and mindfully, focusing on your breath.

10. Savasana (Corpse Pose)
Savasana is the final resting pose that allows the body to completely relax and rejuvenate. Lie on your back with your arms by your side and your eyes closed. Focus on your breath and allow your body to sink into the ground. Stay in Savasana for 5-10 minutes.

Action Step: Practice Savasana for 5-10 minutes every day for one week. You can try a guided meditation or visualization to enhance relaxation.

As with any exercise program, it’s important to listen to your body and seek medical advice before beginning any new activity. Remember to have fun and practice self-care while doing yoga. And if you’re interested in exploring the potential health benefits of CBD, check out 1pureCBD.com for quality products.

Final Quote: “Taking care of your health should be a priority, not an option. With regular practice and patience, yoga can help you stay active, flexible, and vibrant at any age.”