Yoga for seniors: the activity to maintain your body after 60

Yoga for seniors: what are its objectives? 

In the four corners of the world, yoga is recognized for improving the quality of life at a golden age. It is a gentle and complete physical activity that helps you address your daily problems. Thanks to the stress-relieving properties of yoga for seniors, you will no longer have to worry about your stress or your joint pain.  

Adapted sessions

To start yoga after 50, there are specific classes that will allow you not to be under pressure of not being enough reagent Or slow. During these classes, you practice yoga gently. In fact, the rhythm is slow to allow you to perform the postures according to your physical condition. 

Also, yoga for seniors does not aim to make you follow dynamic postures as may be the case in a vinyasa or yoga class. power yoga. But, during the session you will be vivified. Furthermore, the teacher will adapt the poses to avoid any discomfort. That is to say, the postures will be done in easily practicable and habitual positions for you. For example, you may be required to carry out stretching postures on a chair and others on their backs or even standing.  

Types of yoga suitable for seniors

Senior yoga can be practiced with different types of yoga. Indeed, certain yogas can respond to the problems encountered with age. Here are some forms of yoga that can be beneficial for seniors. 

Hatha yoga

To start hatha yoga has a gentle and gradual approach postures and breathing control. In fact, the postures are performed slowly while respecting everyone's abilities, thus allowing seniors to explore the range of their movement without having to force themselves. 

In addition, this style of yoga prioritizes comfort and the security. That is to say, hatha yoga emphasizes thecorrect body alignment foravoid injuries and favors the use of brackets, such as straps or blocks to improve the comfort of postures.

In addition, as we age, muscles and joints lose flexibility. This is why hatha yoga focuses onrelaxation of the latter by choosing postures and gentle stretches to maintain flexibility in order to reduce stiffness linked to aging. 

A style of yoga that meets age-related needs

Then, this style of yoga offers breathing techniques conscious to promote relaxation and the stress reduction. In this way, by breathing deeply, the nervous system calms down and contributes to improve sleep quality. 

Finally, hatha yoga evenly strengthens the entire body, particularly at the level of the neglected muscle groups. This allows to promote stability, posture and reduce the risk of falls, a major issue for the elderly. 

Yin yoga

THE yin yoga can be beneficial for seniors since it works on deep, prolonged stretches. Why is this good? Because this allows you to hold the postures for several minutes and deeply relax connective tissues, notably ligaments and fascia. Thus, the joints and the muscles are softened gradually. By working deeply on the shoulders, hips, knees and lower back, yin yoga helps maintain flexibility et prevents joint pain. 

Yin yoga is part of a way of life

Secondly, this discipline makes it possible to find a balance between physical activity and rest. In fact, it stimulates the body while enjoying a recovery in candy. Thus, this style is a good option for those who want to maintain an active lifestyle while maintaining their individual needs. 

Finally, in the same vein, yin yoga encourages seniors to develop fine awareness of their bodies For identify et to release THE areas of tension, which helps to understand physical needs. 

Restorative yoga

For those suffering from chronic pain, THE restorative yoga is made for you ! It brings a deep relaxation of body and mind. For the magic to work, the postures are carefully selected for a optimal relaxation muscles, fascia and tendons. This approach is beneficial for seniors since it allows accumulated tension to be released. 

In addition, it promotes regeneration of the body by stimulating the parasympathetic nervous system. It is this part of the brain that is responsible for relaxation and recovery. Effective for seniors wishing recharge their energy et revitalize the body. 

Chair yoga

Chair yoga is a style of yoga that is practiced on a chair. Thus, it is accessible to everyone, regardless of physical limitations and fitness. Using the chair allows seniors to become fully anchored in practice even if they have mobility difficulties. They find themselves in a secure environment with a stable support point for postures, which considerably reduces falls or imbalances. 

Kundalini yoga

Firstly, the kundalini yoga stimulates thevital energy with movements, dynamic meditations and breathing exercises that aim to circulate energy throughout the body. This approach is beneficial for seniors since it can provide renewed vitality. In addition, this yoga has a powerful effect on the endocrine system, the latter regulates the production of hormones. Indeed, specific exercises, whether breathing or postures, stimulate the endocrine glands for a hormonal balance. Finally, in addition to these benefits, the practice of this yoga stimulates the mental clarity and the concentration, especially with dynamic meditations and mantras that help calm the mind. This has the effect of maintaining healthy cognitive functions. 

Yoga nidra

THE yoga nidra or sleep yoga is an excellent practice since it guides participants towards a deep relaxation, close to drowsiness. With this practice, seniors can release accumulated physical and mental tensions to achieve a feeling of well-being. Furthermore, the particularity of yoga nidra is that it does not require any flexibility or active movement. The only goal is to stay lying down and let yourself be guided by the instructor's voice. It is therefore an activity recommended for seniors with physical limitations. 

Pranayamas

Pranayamas can help older people maintain a healthy and balanced life. Indeed, we know that with age lung capacity can decrease. This is why pranayamas, more precisely breathing exercises, are put into practice to stimulate and strengthen the respiratory system. 

In another register, breathing techniques help to reduce stress and anxiety, these can have a negative impact on overall health. For seniors, stress and anxiety levels may be high and therefore more likely to face mental health challenges. But, to compensate for this, pranayamas are used and offer a resource. 

Finally, certain exercises are recognized for their help in pain management. This can be helpful for seniors with ongoing health problems. 

Effective exercises for seniors

There are several exercises that promote the mental and physical health of seniors. Here are a few. 

Downward facing dog posture

To perform this posture, get on all fours with your hands aligned under the shoulders and knees under the hips. As you exhale, raise your hips toward the ceiling, stretching your arms and legs. Feet should be at hip height. Next, try to lengthen your spine by pushing your hands toward the floor while lifting your glutes upward. Then, let your head and neck relax. Breathe deeply in this position for 30 seconds, keeping your back and leg muscles engaged. 

By practicing this posture you obtain these benefits: 

• Muscle strengthening

• Relaxation of the spine

• Stimulation of blood circulation

• Lower back pain relief

Bridge posture

Start lying on your back and bend your knees while placing your feet flat on the floor, bringing your heels closer to your buttocks. As you exhale, push through your feet and slowly raise your hips toward the sky until your thighs are parallel to the floor. Next, reach under your body and roll your shoulders underneath you to open your chest while keeping your hands anchored to the ground. Hold the posture for 30 seconds while breathing deeply. 

By integrating this posture into your practice, you cultivate back and leg strength, flexibility and stability.

Child's pose

Start the position by getting on your knees on the yoga mat and spread them at hip height. Then sit back on your heels and as you exhale stretch your arms in front of you. Continue by slowly tilting your upper body forward until your forehead touches the floor. Completely relax your arms, shoulders and head. Hold this posture while breathing deeply for 30 seconds. 

This position brings you several benefits: 

• Hip and thigh stretch

• Soothing of the digestive system

• Brings deep relaxation 

The seated twist

Sit on the floor, bend your right leg and place the foot on the outside of your left thigh. Next, bend your left knee and place your foot next to your right buttock. On an exhale, grab your right ankle with your left hand. Then, as you inhale, turn your upper body to the right using your right arm for support and place your right hand behind you. Hold this posture for 30 seconds while breathing deeply. Finally, to come out of the posture, gently uncurl your spine to return to a seated position. 

The seated twist is a good element for several reasons: 

• Relief from gastrointestinal problems

• Strengthening the back muscles

• Kidney stimulation

• Lower back pain relief

The extended twist

Lie on your back and bend your right knee, bringing your leg toward your chest. Next, rotate your right knee to the left, placing it on your left chest. After which, you can stretch your arm out to the side at shoulder height, palm facing down. Continue by turning your head to the right, directing your gaze towards your right hand. Hold this position for 30 seconds while breathing deeply. 

This pose has several beneficial effects on your body: 

• Soothing of the nervous system

• Stimulation of blood circulation

• Lower back pain relief

• Relaxation of the spine

The benefits of yoga for seniors

Yoga is a discipline that offers a range of benefits for the body and mind, thus contributing to the overall well-being of seniors. 

Improved flexibility and mobility

The variety range of yoga postures aims to stretch the muscles and joints, resulting in better mobility to enable ease of movement in everyday life. 

Muscle strengthening

Regular yoga practice strengthens all muscles in a balanced manner. Indeed, yoga focuses on the trunk, legs, arms and back. Thus, seniors have better posture and stability. 

Stimulation of blood circulation

The different postures and breathing patterns encourage efficient blood circulation to improve oxygen and nutrient intake. 

Pain relief

The postures help relieve muscle and joint pain. Which can be particularly valuable in avoiding feelings of age-related discomfort. 

Better stress management

The practice of yoga is not limited to postures, there are also breathing and meditation techniques that help calm the nervous system. This reduces stress and promotes positive mental health. 

Promoting balance and coordination

Some yoga postures require balance and coordination, this can be beneficial for seniors. 

Improved sleep quality

Regular yoga practice promotes better sleep. 

What to remember about yoga for seniors

The particularity of yoga for seniors is that the sessions are adapted. In fact, the pace rather slow with some correct positions to your physical condition. Among all types of yoga that exist, you can turn to these, suitable for seniors: 

• Hatha yoga

• Yin yoga

• Restorative yoga

• Chair yoga

• Kundalini yoga

• Yoga nidra

• Pranayamas

If you want to practice yoga at home, you can easily reproduce these exercises : 

• Downward facing dog posture

• Bridge posture

• Child's pose

• The seated twist

• The extended twist

Finally, if you are missing a key to get started with yoga, here are its benefits : 

• Improved flexibility and mobility

• Muscle strengthening

• Stimulation of blood circulation

• Pain relief

• Better stress management

• Promoting balance and coordination

• Improved sleep quality

Maintain physical activity at POSES

You want to rediscover sport in a way relaxed to keep in shape? Discover a immersive yoga proposed by POSES. 

Go at your own pace for 50 minute sessions by testing movements, of the light transitions and postures simple et sweet yoga. Follow the course comfortably thanks to our calming playlists and to our dim light. 

Didn't have time to make a move? Our coaches are here to show you again. 

Take care of your body with POSES.