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Oct 9, 2020 · 2020 Oct 9. Carve out a moment today to visit your mat and try this Standing Yoga for Seniors & Beginners class. We will work on our flexibility, strength and balance while cultivating a...
- 20 min
- 340.8K
- Ocean Vayu Yoga
- Shawna Davis
- Seated Spinal Twist (Utthita Marichyasana) Sit on a chair so that the back of the chair is at your left side. Place your feet parallel to each other on the floor.
- Seated Eagle Arms (Garudasana) Sitting on your chair, reach your arms out in front of you and bend your elbows to 90 degrees, aligning them with your shoulders.
- Standing Supported Forward Fold (Uttanasana) Standing in front of the seat of a chair, place your hands on your hips and slowly fold forward, hinging at your hips.
- Tree Pose (Vrksasana) Begin standing tall in Tadasana or mountain pose with your feet hip-width apart and your arms at your sides.
- Chair Pose
- Seated Forward Bend Pose
- Cat-Cow Pose
- Mountain Pose
- Tree Pose
- Wind-Relieving Pose
- Extended Puppy Pose
- Warrior I
- Warrior II
- Sphinx
This may look like a really simple pose, but it has a few details that you’ll want to pay close attention to. The chair pose is one of the active yoga poses that’s great for cardio health. It strengthens your ankles, calves, thighs, and spine while stretching your chest and shoulders. 1. Begin by standing upright with your feet hip-distance apart. ...
This is a very calming pose and can help relieve stress. With the seated forward bend pose, you get a good stretch right from your calves, upwards to your hamstrings (the back of your thighs), and to your spine. 1. Begin in a sitting position with your legs extended straight in front of you and your feet flexed. 2. Inhale and bring your hands up ov...
This is a combination of two poses, the cat pose, and the cow pose. For the older adults with stiffness (especially of the back), the cat-cow pose can really help release that tension by massaging the spine. With this pose, you can also tone your abdomen and improve blood circulation. 1. Begin in a “tabletop” position on your mat on all fours. Your...
This is the fundamental position for all yoga standing poses. Mountain pose helps with posture and balance. It’s ideal for maintaining that proper upright posture, especially in seniors who may notice some slouching as they grow older. Mountain pose is not a mere standing position, but it’s a pose focused on aligning your body. In this yoga pose, y...
Tree pose is targeted at maintaining coordination and balance. It’s one of those poses that requires high concentration, so as a result, it helps enhance your focus both on and off the mat. Tree pose also helps tone and build strength in the legs. 1. Stand upright with your feet firm on the ground and your weight equally distributed. Let your inner...
As the name suggests, this pose helps to release abdominal gas. You also massage your intestines and other abdominal organs while strengthening your back and toning arms and legs. 1. Begin this pose by lying flat on your back with your legs stretched out and feet together and your arms to your sides. 2. Breathe in, then as you exhale, bring your ri...
This is the perfect combination between downward facing dog and child’s pose. It can actually be used as a variation of either. And since we won’t cover the downward dog and child’s pose here, you may want to look at these video tutorials demonstrating how to do these two poses. https://www.youtube.com/watch?v=YqOqM79McYY https://www.youtube.com/wa...
Warrior I is a pose that stretches the front side of your body. It tones the thighs, belly, and stretches the chest. It also increases flexibility and enhances blood circulation. 1. Begin in an upright standing position. Your feet should be hip-distance apart and firmly grounded. 2. Step your right foot forward about 3 to 4 feet away. Your right fo...
Warrior II is a yoga pose that enhances stability and concentration. It’s ideal for stretching your legs, groin, and chest while at the same time toning your abdomen, ankles, and foot arches. Warrior II opens the chest area and so improves breathing and circulation. The hip-opening position also serves to strengthen the thigh muscles and buttocks. ...
Sphinx is a gentle backbend pose, so it is ideal for seniors with stiffness or back pain, which is pretty common in old age. Since the pose includes arms support, seniors can comfortably do this yoga pose, especially at the beginner level. Sphinx strengthens the spine and opens the chest and lungs improving circulation and breathing. Abdominal orga...
These 10 poses are a great starting point for getting a good yoga pose sequence for seniors that is comfortable and beneficial. 1. Butterfly Pose – Baddhakonasana. Step 1: Start in Dandasana. step 2: Fold the legs and join the soles of the feet together; knees out to the side and straight back.
Sep 27, 2022 · 3 Best Yoga Poses for Older Adults. Side Warrior Pose. Simple Reclining Twist. Relaxation Pose. Where Can Older Adults Practice Yoga? Show more. Yoga is a mind-body...
Nov 12, 2022 · If you're over 50 (or any age, really), try this yoga for seniors series, which can help improve balance and joint mobility and increase core and leg strength.
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Jun 16, 2024 · Move with Ease. Exercise is important at any age, but it is particularly important for seniors. Staying active is one of the most crucial ways to avoid injury and maintain your physical strength and abilities. A body in motion stays in motion, and that’s what we want as we grow older!
