The Top 10 Yoga Poses for Seniors to Improve Balance and Stability

Yoga Poses for Seniors
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According to the CDC – US Centers for Disease Control and Prevention, falls make up the highest percentage of injury-related deaths among seniors.

Serious injuries such as head traumas, bone breaks, or deaths can also come as a result of falls. From these statistics, we can see that falls are a major risk for people over 65 years of age.

Here is where yoga for seniors, comes into play in helping the aged improve their balance and
preventing falls. These are the 10 yoga poses for seniors for improving balance and stability.

10. Mountain Pose (Tadasana)

The beginner-level Tadasana (Tada – mountain, and Asana – posture/seat) is the foundational standing pose for all yoga standing poses. The Tadasana begins with hips spread hip-width apart and toes facing forward. Ensure your weight is spread evenly on both legs, and gently lift your kneecaps using your leg muscles. Next, stretch your spine – but not too much – and engage your posterior pelvic, all the while pinching your shoulder blades together.

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On the surface, Tadasana may look like a piece of cake, but on the inside, the stance is working hard your muscles, making them strong and active, says Stephany McMillan, owner of Rise and Flow Yoga, Greensboro, NC. The Mountain yoga pose for seniors sets the stage for the next yoga sequence, the standing forward bend.

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9. Chair Pose (Utkatasana)

The chair pose is one of the best yoga poses for seniors where you bend your knees and maintain a partial squat, similar to sitting on an imaginary chair. The name Utkatasana is an English translation from Sanskrit, which means ??Powerful Pose’ or ??Fierce Seat.’

“Utkatasana appears kind of simple, but it’s definitely a powerful and engaging posture,” says Rea Shiva owner of Prana Vinyasa Yoga. The pose hits almost every muscle group in your body including the hips, knees, lower back, and gluteus.

Pro Tip: If you feel any discomfort or constriction in your hips, substitute the pose with a wider-legged variation or stance like the Reclined Butterfly pose.

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8. Warrior I (Virabhadrasana I)​

Senior practicing Warrior I Pose outdoors, enhancing strength and stability – Yoga Poses for Seniors

I know it sounds strange to call a yoga pose after a warrior; when you think about it, weren’t warriors only supposed to be violent during war? Anyway, this pose mostly symbolizes a ??spiritual warrior’ who battles against self-ignorance (avidya), the universal enemy of all men.

True to its name, the Virabhadrasana I is truly challenging to perform as it requires you to push beyond the physical, emotional, and mental limitations of your body into the deeper zones of Asana.

Yoga Poses for Seniors

7. Warrior II (Virabhadrasana II)

The warrior II pause gives you the spiritual heart of what it takes to be a warrior. Hindu mythology claims that Virabhadra, was a warrior who was forged from the locks of Shiva and thrown down to earth. Upon landing, he adopted the Virabhadrasana A stance, held the Dharma sword high and changed his stance to what is now known as the Virabhadrasana II.

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To perform this stance, you must bend your front knees until you feel a stretch in your hips, all while extending your arms out from your shoulders.

Don’t forget to maintain a straight, steady, and calm gaze in the direction of your front hand. Warrior II pose is especially good at opening your thighs and hips as well as strengthening and conditioning your arms, abs, and legs.

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6. Warrior III (Virabhadrasana III)

Another of the popular Yoga poses for seniors is the Warrior III – sometimes called the digasana by practitioners of Ashtanga. Start by standing on one leg rooted to the ground while lifting and stretching the other leg backwards in alignment with your torso. Stretch your arms forwards. Palms facing down and torso straight.

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5. Tree Pose (Vrikshasana)

The Tree Pose is one of the easiest Yoga Poses for Seniors and it helps improve balance. This classic yoga pose mimics the grounded and steady nature of a tree. Start in the Tadasana position and pull your weight on one leg while bending the other knee simultaneously. Next, place the sole of the bent knees on the inner thighs of the inner ankle, calf, or thigh of the standing leg.

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Now bring your hands in a praying position close to your heart, or extend them over your head for an extra stretch to challenge yourself. Take deep breaths and hold for up to 10 seconds, then switch sides. Vrikshasana offers tremendous benefits including lengthening spine, improving focus, opening hips and improving balance.

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4. Yogi Squat (Malasana)

If you walk the streets of Indonesia and India, you’ll see many people selling their wares crouched down in a squat stance. Squatting, according to experts works your entire lower body while strengthening the core, encouraging gut health, and relieving stress. The malasana stance (Garland Pose) has grounding qualities that taps into the energies flowing downwards known as apana vay in yoga.

When doing this yoga pose for seniors, you’ll end up in a squat position, feet touching and knees spread apart. Wrap your arms around your shins and lower your head to the floor.

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3. Downward-Facing Dog (Adho Mukha Svanasana)

The Adho Mukha Svanasana is easily one of the most recognized yoga poses. It’s awesome because it stretches and strengthens at the same time. You’ll feel your arms, wrists, and shoulders getting stronger, and your hamstrings and whole back get a really good stretch.

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To do it;

· Start on your knees and hands

· Lift up and back your hips

· Straighten your legs and arms to form an inverted V shape.

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· Breathe deeply and maintain pose for 4 – 8 minutes.

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2. Cobra Pose (Bhujangasana)

Bhujangasana is a heart-opening pose common in modern and hatha yoga practices. It helps to stretch every muscle group around your abdomen and counteracts the effects of kyphosis and slouching.

Bhujangasana comes from the two-word Sanskrit names ??bhujanga’ (snake) and ??asana’ (posture). It’s normally performed as a warm-up to more intense backstretches, such as the Ustrasana (camel) and Urdhva Mukha Svanasana (upward-facing dog).

Start by lying on your stomach with your hands tucked under the shoulders. Press hands towards the ground -similar to doing press ups) – but only lift your chest up, while keeping the elbows close to your torso and your legs down.

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1. Thunderbolt pose (Vajrasana)

Vajrasana (diamond) pose in Yoga has great grounding and stabilizing properties, according to yoga practitioners. Its origin goes back to classical medieval Hindu texts like Gheranda Samhita and Yoga Pradipika. This pose helps to activate the parasympathetic nervous system, helping practitioners cultivate balance and unwind the hard day.

To come into Thunderbolt pose, kneel and sit back on your heels with spine straight and palms resting on the thighs. Hold the position for up to 3 minutes.

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Frequently Asked Questions: Yoga Poses for Seniors

Which are the Most Famous Yoga Poses for Seniors for Reducing Age?

While there isn’t a specific yoga posture for reducing old age, common stances usually recommended for old age are the Warrior 1 and 2 as well as the Tree Pose.

How Does Doing Yoga Poses for Seniors Improve Flexibility?

Yoga poses for seniors improve flexibility by reducing inflammation, increasing the joint range of motion, and strengthening muscles.

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Wrapping it Up

Yoga poses for seniors are great for improving flexibility, strength, mobility, and general well-being. Other benefits such as reducing joint pain, stress and anxiety also follow closely. If you need more yoga resources, you can visit our website to get an instant prize for our range of yoga services.

Now, it’s time to practice! Watch The 28-Day Chair Yoga Program for Seniors and follow along

YouTube video

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