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Best Yoga Poses for Seniors in Assisted Living


November 05, 2018 in: Senior Fitness Senior Health

Yoga is a healthy practice of mind and body that helps you defy age! From a 5-year-old child to a 95-year-old man, anyone can do yoga and benefit from its effects. While yoga is beneficial for people of all age groups, it offers a distinct set of advantages to older adults. If you are a senior in assisted living, performing yoga daily can help you stay healthy and age gracefully.

Generally, older adults who practice yoga in assisted living are fitter, healthier, happier, and look way younger than their real age. They retain better balance, maintain bone health, and enjoy superior joint flexibility. Let’s have a look at some of the most popular yoga poses for seniors that can keep the body youthful and strong.

1.    The Sphinx Pose

The Sphinx is the ideal pose for increasing upper back strength. It also helps in preventing the forward head syndrome. This gentle exercise will open up your chest and will work the rear deltoids. Here’s how you can do it.

  • Lie down on your yoga mat, facing the floor.
  • Place your forearms on the floor, keeping your elbows under your shoulders.
  • Draw your shoulder blades together by firmly pressing your arms into the floor.
  • Take a deep breath.
  • Lift your abdominal up in the air.
  • Maintain the position for about 6 – 8 breaths.
  • Slowly lower your abdominal to the floor and relax.

2.    The Mountain Pose

The mountain pose is one of the best yoga poses to maintain balance. It is an excellent way to improve posture, and if practiced daily, it can certainly help reduce and prevent back pains. It works to strengthen the lower body by focusing on ankles, knees, thighs, and abdomen. Furthermore, it helps in reducing the effects of flat feet. Here’s how you can do it.

  • Stand tall, keeping your back straight. Toes and heels of both your feet should be pressed together.
  • Take a deep breath and draw your abdominals in.
  • Relax your shoulders and back.
  • While maintaining the position, take 5 – 8 breaths.

3.    The Cobbler’s Pose

The cobbler pose is not only good for your body but also for your mind. It is known to help relieve the symptoms of stress and anxiety and improves breathing. At the same time, it helps strengthen and tone the lower body, improving your posture. Here’s how you can do it.

  • Sit on your yoga mat and bring your feet forward.
  • Keep your back straight and sit tall.
  • Open your knees to the side, just like you do when sitting crossed legged.
  • Instead of crossing your legs, bring the soles of your feet together, pressing them against each other.
  • While keeping your back straight, fold forward for a stretch.
  • Hold for 6 – 8 breaths before relaxing.

Whether you are living independently, with your family, or have opted for assisted living, practicing yoga can help improve the overall quality of your life. Simply, practice these easy poses three to five times a week to remain strong, healthy, and happy.

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