yoga for elderly: There are many changes in the body with increasing age, such as joint pain, muscle weakness, deficiency of flexibility and decline in energy levels. In such a situation, yoga is a great way that elderly people can maintain their health and improve the quality of life. For the elderly, the purpose of yoga is not to do harsh postures, but to keep the body dynamic, increase flexibility, maintain balance and achieve mental peace.Also read: Yoga is a healthy and peaceful life path, read essay in Hindi on Yoga Day
Here are some easy yogasanas and techniques for the beloved readers of Webdunia which the elders can include in their routine:
1.
This is very good for those who have difficulty in sitting or standing on the ground.
– Rotation of neck sitting on a chair:
Gently rotate your neck from right to left and left to right.
Then slowly tilt up and downwards.
It reduces neck stiffness.
– Sitting on the chair and the winding of the shoulder:
Slowly rotate your shoulders in the front and back direction.
It removes the tightness of the shoulders.
– Sitting on the chair and lifting your feet:
Sit straight, raise one leg slowly and then bring down. Repeat with the second leg.
It strengthens the muscles of the feet.
– Sitting on the chair twist:
Sit straight on the chair. Slowly bend your upper body on one side, then on the other side.
It helps in spinal cord flexibility.
2. Simple asana to be standing and done:
These asanas can be done using a chair or wall to support.
– Tadasana:
Stand up straight, on the width of the feet. Place the hands next to the body or add it to Namaskar posture. Take a deep breath and imagine pulling the body upwards.
It improves balance and spinal cord state.
– Vriksasana:
Stand with the support of a wall or a chair. Fold one leg from the knee and place it on the thigh or calf of the other leg (sole). Add the hands to Namaskar Mudra.
It improves balance and concentration.
– Wall push-ups:
Stand at a distance of one hand from the wall. Place the hands on the wall at the width of the shoulder. Slowly bend towards the wall and then come back.
It strengthens the upper body and arms.
– 3. Simple asana:
These asana help to relax the body and strengthen the back.
Pawanmuktasana:
Lie on your back. Folding one leg and bring the knee to the chest and hold it with hands. Wait for a while and repeat with the other leg.
It relieves gas and constipation, massaging the abdominal muscles.
Sethubandhasana:
Lie on the back, bend the knees, the feet on the ground. Gently raise the hips up. You can place a pillow or block under the lower back.
It makes the spinal cord flexible and relieves back pain.
Shavasan:
Lie on your back, hand a short distance from the body, the palms upwards. The legs are slightly open. Close the eyes and leave the whole body loose.
It gives deep rest to the body and mind, reduces stress.
4. Breathing practice (pranayama):
These are very important for mental peace and energy.
Anulom-Antonym:
Sit in a comfortable position. Breathe in one nostril, leave the other, then the opposite.
It calms the mind, reduces stress and strengthens the respiratory system.
Bhramari Pranayama:
Sit in a comfortable position. Close the ears with the thumbs, eyes with fingers. Take a deep breath and make a sound of humming while exhaling.
It calms the mind, reduces anxiety and helps in good sleep.
Important things when doing yoga for the elderly:
– Start slowly: Do not do too much together. Start slowly and extend the duration over time.
– Listen to the body: Stop in pain. Do not force the body.
– Care of an expert: If possible, initially practice under the supervision of a trained yoga teacher who is experienced in the yoga of the elderly.
– Doctor’s advice: Be sure to consult your doctor before starting any new exercise routine, especially if there is a serious health problem.
– Regularity: Practice correctly, but regularly in small sessions.
– Focus on respiration: While doing every posture, focus on your breath.
Let us tell you that yoga is not only physical for the elderly, but also for mental and emotional health. This can help them live active, independent and happy life.
Disclaimer: Published/broadcast videos, articles and news published in webdunia on subjects like medical, health tips, yoga, religion, astrology, history, Purana etc. are only for your information, which are taken from various sources. Webdunia does not confirm the truth related to them. Before any use related to health or astrology, please consult an expert. This content is presented here keeping in mind the public interest, which has no scientific evidence. Let us tell you that yoga is not only physical for the elderly, but also for mental and emotional health. This can help them live active, independent and happy life. Also Read: Essay / Speech on International Yoga Day 2025
