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Sep 7, 2024 · Yoga is a fantastic way for seniors and older adults to feel physically and mentally better. It helps improve flexibility, balance, and strength as we age. No matter if you’re just starting or have some experience, a type of yoga is right for you. In this guide, we’ll explore the 9 best types of yoga for seniors.
Jun 4, 2024 · Yes, some yoga poses are particularly beneficial to seniors, owing to their focus on balance, flexibility, and gentle strength training. These include Mountain Pose, Tree Pose, Chair Pose, and the Seated Forward Bend, to name a few.
Jan 18, 2023 · Feeling anxious or overwhelmed? These yoga poses for anxiety can help you calm your mind and find your center. Yoga Poses for Anxiety. Yoga Poses for Asthma. Yoga Poses for Back Pain. Yoga Poses for Calm. Forward Bend Yoga Poses. Big Toe Pose. YJ Editors. Forward Bend Yoga Poses. Bound Angle Pose. YJ Editors. Backbend Yoga Poses. Bow Pose.
- Overview
- 1. Hero pose
- 2. Tree pose
- 3. Triangle pose
- 4. Standing Forward Bend
- 5. Fish pose
- 6. Extended Puppy pose
- 7. Child’s pose
- 8. Head-to-Knee Forward Bend
- 9. Seated Forward Bend
Yoga can help you reduce feelings of stress and anxiety by connecting with your mind, body, and environment. Through certain poses and breathing techniques, you can learn how to control negative thoughts at your own pace.
Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. You may find that focusing on both your breath and your ability to be present in each pose can help quiet negative mental chatter and boost your overall mood.
It’s all about meeting yourself where you are. Practicing one or two postures for just a few minutes a day can have a major impact, if you’re open to the practice.
To get the most out of your session, take note of the sensations that move throughout your body as you come into each pose. Allow yourself to feel and experience whatever emotions arise.
If you feel your thoughts start to scatter, gently bring your mind back to the mat and continue your practice.
Read on to learn how to do some of our favorite anxiety-busting postures.
Active Body. Creative Mind.
This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
Muscles worked:
•erector spinae
•quadriceps
•knee muscles
Active Body. Creative Mind.
This classic standing pose may help you focus inward, quieting racing thoughts.
Muscles worked:
•abdominals
•psoas
•quadriceps
Active Body. Creative Mind.
This energizing pose can help ease tension in your neck and back.
Muscles worked:
•latissimus dorsi
•internal oblique
•gluteus maximus and medius
Active Body. Creative Mind.
This resting standing pose may help relax your mind while releasing tension in your body.
Muscles worked:
•spinal muscles
•piriformis
•hamstrings
Active Body. Creative Mind.
This backbend can help relieve tightness in your chest and back.
Muscles worked:
•intercostals
•hip flexors
•trapezius
Active Body. Creative Mind.
This heart-opening pose stretches and lengthens the spine to relieve tension.
Muscles worked:
•deltoids
•trapezius
•erector spinae
Active Body. Creative Mind.
This relaxing pose may help ease stress and fatigue.
Muscles worked:
•gluteus maximus
•rotator muscles
•hamstrings
Active Body. Creative Mind.
This pose may help soothe your nervous system.
Muscles worked:
•groin
•hamstrings
•spinal extensors
Active Body. Creative Mind.
This pose is thought to calm the mind while relieving anxiety. If you feel that your thoughts have been scattered throughout your practice, take this time to turn inward and come back to your intention.
Muscles worked:
•pelvic muscles
•erector spinae
•gluteus maximus
- Balasana (Child’s pose) When we are feeling anxious, there can be an impulse to curl in and hide. Freeze is one of our primal responses to attack, so it makes sense that we feel that way.
- Marjaryasana/Bitilasana (Cat/Cow Pose) This pose combination has a number of specific benefits for this sequence. First, movement is a lovely way to get the breath flowing.
- Low Lunge variation. Our body often speaks our feelings even before we have had a chance to process them. When we’re anxious, it can feel like we’re bracing for action.
- Plank Pose. It can be easy to practice yoga in a calm space like in the yoga studio or on our mat at home. But what happens when we are in the real world and intensity is heightened?
Jul 14, 2023 · 1. Butterfly (Baddha Konasana) If you’re looking for a relatively simple posture that grounds you in the moment when you’re feeling anxious, then try this one! By keeping your spine straight you’re allowing tension to drain away. With a focus on your breathing, yogis feel the movement encourages internal reflection.
Aug 21, 2023 · Whether you know an older adult who can benefit from starting a yoga practice or are one yourself, here are some of the best yoga poses for seniors to do — with or without props. Aim to practice them two to four times a week to help with feeling better physically and mentally.
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