What is the best yoga for the elderly?

Yoga is a sport that brings many health benefits, especially for the elderly. This sport not only trains endurance but is also a method to maintain comprehensive health for the elderly. In this article, we will suggest yoga exercises for the elderly to help them live healthy every day.

Yoga exercises for the elderly

The elderly's body is less flexible than when they were young, so they need to choose suitable yoga exercises. Below are some suitable yoga exercises for the elderly to help them live healthy every day.

Tree pose

This pose will use a lot of leg strength to maintain balance, prevent falls, and support concentration training. How to do the tree pose in yoga is as follows:

- Stand up straight, legs closed and arms relaxed.

- Raise your right leg so that the sole of your foot is placed on your left thigh, and keep your left leg in a straight position.

- Clasp your hands together and raise them straight above your head, then slowly lower them in front of your chest.

- Pay attention to keeping your back straight and breathing gently, looking only at one point.

- Hold that position for about 20 - 30 seconds, then return to the starting position.

- Do the same with the other leg.

Warrior II Pose

Although the Warrior II Pose has simple, easy-to-do movements, it affects the shoulders, arms, and back, and is extremely effective in treating osteoporosis. How to perform the Warrior II Pose includes the following steps:

- Stand up straight with your legs spread wide.

- Step your left leg forward while your right leg is stretched straight back. At the same time, turn your right foot outward at a 90-degree angle.

- Bend your left leg while spreading your arms to the sides, palms facing down.

- Hold the pose for 30 seconds and pay attention to breathing properly.

- Return to the starting position switch legs and repeat.

Extended Puppy Pose

Extended Puppy Pose helps strengthen the entire body. In particular, this pose also has the effect of extending the spine without causing discomfort to the knees and hips like other exercises. How to perform the extended puppy pose as follows:

- Kneel down so that the thighs are perpendicular to the shins.

- Stretch both arms forward over the head until the head touches the floor, and the back and spine are stretched.

- Next, lift the buttocks up while bending the chest down.

- Hold the pose for at least 30 seconds and then return to the starting position.

Triangle Pose

This is one of the exercises that are familiar to the elderly in yoga classes. The exercise helps increase strength and reduce back pain and nervous breakdown. The steps to perform the triangle pose are as follows:

- Stand straight on the floor, legs spread apart about 1m.

- Turn the right foot to the side while spreading both arms horizontally.

- Slowly bend to the right until the hand touches the toe, and the other hand reaches straight up to the ceiling. Pay attention to bend straight, eyes following the hand.

- Return to the starting position and do the same with the left side.

Conclusion

The above are suggestions for yoga exercises for the elderly that can be applied at home, thereby helping to improve and enhance health to live happily every day.