Yoga Can Be Safe for Seniors
Yoga has become a popular means of exercise for older adults. And no wonder. It makes their bodies fitter and their minds calmer. Seniors benefit from improvements in balance, stronger muscles, reduced joint pain and more energy.
Modifications should be made to the various yoga poses for seniors with osteoporosis and joint problems. Instructors should be knowledgeable about these necessary modifications.
Here are some pointers for older adults to consider when participating in yoga:
- Keep proper spinal alignment with each pose
- Avoid poses that require forward flexion (bending forward at the waist)
- Move slowly and gently from one pose to the next
- Poses should feel comfortable and steady
- Rest when needed
- Use a chair or wall for balance exercises as required
The following is a short list of the vinyasas, or yoga pose sequences suitable for a participant with osteoporosis or joint problems:
- Corpse Pose. Begins breath work and decompresses the spine. Breathing is used for inward focus. Use a pillow or bolster as needed.
- Supine Shoulder Press. Strengthens the shoulder girdle and stretches the front of the shoulder. Coordinate with breathing. Use a pillow under the elbows if needed.
- Rib Lift. Strengthens back muscles and stretches the front muscles. If you are weak in this area use the bolster for support.
- Supine Bridging. Strengthens core muscles and stretches the front thigh muscle. Vary with heel raises or leg raises. Place a yoga block between thighs for support.
- Cobra Pose. Stretches anterior muscles. Move carefully throughout the full range of motion.
- Warrior 2 Pose. Strengthens legs and opens chest. Use chair for support if needed.
- Legs Up The Wall Pose. Decompresses spine, improves circulation and promotes relaxation. Maintain good posture. Use blankets or bolsters as needed.
Yoga has many benefits to offer senior citizens. Some of the regular moves, however, aren’t suitable for older adults, especially those with joint problems or osteoporosis. The modifications are small and don’t take much away from the original move. Making a few safety changes to your yoga program will reduce injury and allow you to reap all the outstanding benefits of yoga practice.
This article is brought to you by our sponsor – Dr. Lanny Schaffer.
This original article is presented to you by © MyHealthToday.com
Related article(s):
- Laugh Your Way to Good Health with Laughter Yoga “Yoga – the new age fitness mantra”, but Yoga is not new age at all. It’s just that the benefits of the same are being...
- Simple Stretching Techniques That Can Revive Your Energy If you ever experience an afternoon slump, there is an easy way to revive your energy. While you are doing the stretching, remember to: Breathe...
- Ergonomic Prevention Tips for Workplace Wellness Workplace wellness is becoming increasingly difficult for all of us to achieve. Many of us bring home the aches and pains of our workday. It...
- Healthy Bones and Joints are Crucial to Senior Independence We all hope to have health and independence as we age. One of the most important things we can do to make that happen is...
- The Importance of Deep Breathing Breathing Exercises for a Peaceful and Healthy Lifestyle Yoga is well known as it merges the mental meditation, physical yoga practices, and breathing exercises in...
If you enjoy this post or find this article useful, please retweet and share it with your friends and family via the various social bookmarking sites below:
Don't forget to subscribe to the RSS Feed to get the latest articles and updates. If you'd rather customize your subscription options, please visit our subscription page. Thanks again for visiting us!
Give us some love link. For your convenience, just click on the box below and press "Ctrl+C" on your keyboard to copy the code:
This is how the link will look like:
MyHealthToday.com - Better Health and Well Being. Good Nutrition and Wellness.
