As our bodies change through the years it is important to evaluate our exercise routines, perhaps make modifications, or try something new.
Milder forms of exercise such as jogging, brisk walking, and yoga can be a great alternative to an aggressive physical workout.
Yoga has been practiced for more than 5,000 years and has been praised for improving flexibility, strength, improving concentration, posture, and mental wellness.
A daily yoga routine also helps you to connect with your body, quiet the mind, and promotes relaxation. Find time to yourself and try an easy 9 pose yoga session. The following is an overview of a Basic Yoga Session for the Elderly. You do not have to do all the poses, stop when you already feel tired. For specific steps for each pose please read the full article descriptions HERE.
Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly.
Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.
Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.
Dog Pose (Adho Mukha Shvanasana)
The Dog Pose improves flexibility of your spine, stretches the hips and middle and low back, rejuvenates the body, and helps in preventing back problems. Take note that this Yoga Pose should not be performed if you have serious back pain or injury.
Double Leg Raises
A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed.
Half Spinal Twist (Ardha Matsyendrasana)
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands.
Locust Pose (Salabhasana)
If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many poses is that it entails rapid movement.
Wind Relieving Pose (Pavanamuktasana)
The term Pavanamuktasana comes from the Sanskrit word ‘pavana’ which means air or wind and ‘mukta’ which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.
Yoga Exercise – Corpse Pose (Savasana)
The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform.
Remeber to always listen to your body and do what makes you comfortable. Namaste.
~Professional Medical Corp.