A standard misconceptions about yoga is that it’s solely for very younger, flexible and nimble individuals. In actuality, it is likely one of the solely actions you are able to do at all ages; there’ll all the time be a stretch or respiratory train that you are able to do, regardless of how outdated you might be.
What’s extra, practising yoga over 50 is likely one of the simplest, accessible, and cheap methods you’ll be able to hold your thoughts & physique supple and resilient, as demonstrated in a yoga research printed by the National Institute for Health Research.
As our our bodies age, we turn into extra susceptible to bodily situations similar to arthritis, osteoporosis, again & neck ache, joint ache, and hypertension. According to a research printed within the International Journal of Behavioral Nutrition and Physical Activity, yoga can assist to softly scale back the consequences of some of these situations by growing flexibility and power, bettering steadiness and posture, and decreasing stress ranges. Furthermore, it’s low affect, and could be finished within the consolation of your personal house and at your personal tempo.
To get began with the strikes outlined under at house, you merely want a yoga mat and a few comfy garments (check out Fit&Well’s edit of the best yoga mats and best workout leggings for inspiration). If you don’t have a yoga mat, a daily train mat or perhaps a towel will do, though if you’re doing standing yoga poses then be sure to are on a sturdy, non-slip floor. It’s additionally helpful to have a yoga bolster or a big cushion to assist help your physique.
1. Supported Forward Fold
(Image credit score: yogaandphoto.com)
Tight again? This pose stretches out your hamstring muscular tissues and releases your decrease again. Forward folds have a chilled impact all through the central nervous system, so it additionally assist to control your stress ranges. Avoid this pose when you have a again harm, slipped disc or hernia.
How to do it: Start by extending each your legs straight out in entrance of you and place a cushion on high of them. Take a giant inhalation to elongate your backbone, after which exhale folding ahead. Place your arms on the cushion to help you, attempt to hold your legs straight and your backbone lengthy. Hold the pose for 5 deep breaths after which return to impartial.
2. Seated Twist
(Image credit score: yogaandphoto.com)
A mild, restorative twist to your backbone that stretches the small muscular tissues between your vertebrae and will increase blood move to the world. It additionally helps to open and stretch your hips, in addition to, generates a way of stability and endurance. Avoid this pose when you have any knee accidents.
How to do it: Sit along with your proper knee pointing to your proper (proper toes pointing to your left), and your left knee pointing ahead (left toes pointing again). Place your left hand in your proper knee, and your proper hand on the ground behind you. With an inhalation, lengthen your backbone and with an exhalation twist to your proper. Try to maintain your again lengthy and intention for a clean, even twist all through your backbone. Hold the pose for 5 deep breaths after which repeat it in your second facet.
3. Head-to-Knee Pose
(Image credit score: yogaandphoto.com)
This pose is believed to calm the thoughts and relieve gentle despair. It stretches your backbone and hamstrings,
