By Vista Springs Assisted Living
Starting yoga at or after 60 is extremely beneficial to your joints, muscles, bones and for your flexibility. It also allows you to stay mentally fit even as you experience changes in your body. Instead of focusing on what you do, start by focusing on how you do it. Some poses may require you to use a chair or extra mats for comfort. Prioritize your well-being at all times; get an instructor or studio with experience working with yogis over 60 to help you get started. Speak to your doctor in advance if you have pre-existing condition that may affect your flexibility.
Some of the poses to help you get started with yoga at 60 started include:
Tree pose
The tree pose helps you with your balance.
- Place your feet together firmly on the ground
- Slightly lift one leg, with the toes touching the ground and the heel touching the inner part of your ankle. Hold it for up to 30 seconds if possible and repeat with the other leg.
As your balance improves, move your raised foot upward; the goal is to try and get the leg to rest above your knee.
Warrior II
Warrior II is a standing pose that strengthens your lower body, stretches the hip area and improves your bone density.
- Place your feet firmly on the ground at hip-distance, and your arms resting on your side.
- Turn right and move your right foot up to 4-feet wide at a 90-degree angle.
- Take a deep breath, lift your arms to shoulder height, and exhale. As you exhale, lower your right leg, allowing the thigh to stay parallel with the floor and your lift leg straight. Try to hold it for up to 30 seconds and focus your energy on your breathing.
- Release slowly and repeat with the other leg.
Bridge
The bridge pose is an excellent choice for your hips and lower back, especially if you spent many years working at a desk or if you have not stayed active over the years.
- Lie flat on your back, allowing your feet to rest flat on the floor, keep them apart at hip distance under the knees with your arms resting straight on your side.
- Feel the floor, breath in and press your hands to the floor.
- As you exhale, squeeze your ab muscles, lift your pelvis and spine off the ground and try to get them into the bridge position. Try to hold it for up to 30 seconds, and release slowly starting with the shoulders until you are lying flat on the floor again, with a towel or a blanket under your shoulders for extra support.
Yoga improves lives; it reduces anxiety, stress and depression, it lowers the risk of obesity, cancer, cardiac conditions and diabetes, improves performance and makes you feel good. Start slowly with simple poses and advance gradually to stretch your body further and hold poses longer. You will also enjoy the reflective activities that allow you to focus your energy inwards.
Reprinted with permission from Vista Springs Assisted Living.
