It is a fact that old age comes to everyone and it cannot be stopped. However, what is in our hands is to live and enjoy it to the fullest by adapting a natural way of living. One of the most common health problems that most elderly people go through is less flexible & stiff joints, as the lubricating fluid inside joints starts to decrease with age. With regular practice of Yoga, we can make our joints flexible, strengthen our immune system, and promote a healthy life even in old age. Hereby, Shreevarma brings you the Yoga asanas suitable for senior citizens.
The name Bhujangasana is derived from Sanskrit words ‘Bhujanga,’ which means snake and ‘Asana,’ which means posture. This yoga posture stimulates the abdominal organs and helps senior citizens fight constipation. It also strengthens the legs and back, mobilizes the spine, and opens the lungs and heart. As senior citizens struggle with stiffness, practicing Bhujangasana increases flexibility and decreases stiffness of the lower back.
How to Perform
- Lie flat on a comfortable surface, like a Yoga mat.
- Bring your feet together, pressing them against the floor.
- Keep your elbows close to your body and slowly take your hands underneath the shoulders.
- Start inhaling as you lift your chest and head off the floor, forming the cobra pose.
- Draw your shoulders back and down.
- Take a deep breath as you push your chest forward.
- Exhale & release after 30 seconds.
- Repeat this asana 2-3 times.
Adho Mukha Svanasana
The name Adho Mukha Svanasana is derived from Sanskrit words ‘Adhas,’ which means down, ‘Mukha,’ which refers to the face, ‘Svana,’ which means Dog, and the last one ‘Asana,’ which is posture. Performing this pose promotes blood circulation in the brain. It also reduces the chances of absent mindedness and makes the mind sharper. This inverted pose plays an important role in reducing stress levels.
How to Perform
- Kneel down to the floor and keep hip-width distance between your legs.
- Put your hands down on the floor under the shoulders by inclining forward.
- Align your shoulders with the wrists and your hands in line with the legs.
- Press your hands into the ground and lift your hips slowly.
- Keep your elbows and knees bent for some time and take 3 deep breaths.
- Look at your navel and feel the intense stretch in your legs’ back muscles.
- Remain in this position till you feel comfortable.
- Repeat this posture three times gradually.
The name Trikonasana is derived from Sanskrit words ‘Tri,’ which means three, ‘Kona,’ which refers to the angle or corners, and ‘Asana,’ which means pose. This asana is known to reduce blood pressure effectively, a health issue that most elderly people face. Trikonasana also strengthens the arms and legs.
How to Perform
- Stand straight and get your feet wide apart comfortably.
- Turn your left foot in by 15 degrees and the right foot out by 90 degrees.
- Align the centre of your left foot’s arch with the centre of your right heel.
- Make sure that your body weight is equally balanced on both feet.
- Take a deep breath and bend your body to the right down from the hips as you exhale slowly.
- Keep your waist straight, raise your left hand up in the air and take your right hand down to the ground.
- Rest the right hand on your ankle, shin or the floor.
- Make sure to keep your head in the neutral position.
- Make certain that your body does not bend backward or forward, but sideways.
- Take long breaths as you stretch maximum and be steady.
- Now as you inhale, you can come up slowly, bringing your arms down to the sides.
- Repeat the same asana on the other side as well.
The name of this asana is derived from the Sanskrit words ‘Baddha,’ which means bound, ‘Kona,’ which is angle, and ‘Asana,’ which is the posture. Baddha Konasana is known for its internal benefits. Not only does it stimulate the abdominal organs but relieves depression, fatigue & anxiety, soothes sciatica, and improves circulation.
How to Perform
- Sit on the floor comfortably with your back and legs straight and your hands on the ground.
- Exhale deeply and pull your heels close to the pelvic region by bending your legs.
- Drop your knees from the outer sides & try to touch your feet’s soles together.
- Lock the hands around your toes or ankles and stay in the same posture for 4-5 minutes.
Old age is the time of the life when our body's immunity is at its weakest and your health needs attention. By performing the Yoga asanas suggested above you can ensure good health and avoid the common old age problems. The Shreevarma community has been helping people switch to Ayurveda and lead to a healthier life. With 20 years of experience, Shreevarma has been healing people from all across the globe with the help of its wide range of Ayurvedic products, Ayurvedic consultation, and naturopathy.