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Five Yoga Poses That Help Seniors Improve Balance

Five Yoga Poses That Help Seniors Improve Balance

Practicing yoga has many health benefits, especially for seniors. Yoga not only helps seniors feel younger but also improves brain function by increasing blood flow to the brain. It’s been known to alleviate pain and ease other aches that come with age. Most importantly, yoga improves balance and mobility in older adults. 

September is National Yoga Month. Practicing yoga may be essential to preventing falls in the future. The gentle nature of yoga poses means that anyone can practice yoga, regardless of their current fitness level. If you’re an older adult, here are five yoga poses that aim to improve balance in seniors.

Mountain Pose

Mountain pose improves posture and helps to alleviate back pain. Posture is important for balance as it helps to center your weight over both of your feet. Mountain pose may seem as if you’re just standing, but the posture is all about body alignment. Begin mountain pose by properly aligning your body: head over heart, heart over hips, hips over ankles. Focus on evenly distributing your body weight between your two feet. Hold your head in a neutral position. Relax your arms and hands by your sides. Inhale, lengthening your spine and drawing the crown of your head towards the sky. Exhale, allowing your shoulders to relax away from your ears. Repeat for five to ten breaths. 

Tree Pose 

Tree pose builds from mountain pose, aiming to strengthen leg and abdominal muscles. Tree pose targets balance directly and helps improve hip mobility. It also requires concentration and focus, which engages the brain. Begin tree pose by standing tall in mountain pose. Place one foot on the opposite of the inner leg. Beginners should place their foot near their ankle or lift their heel off the floor so that their weight shifts ever so slightly to the standing leg. More advanced participants can place their foot on the opposite leg’s calf or lower thigh. As you lift your foot into position, bring your palms together in a prayer position, resting your thumbs against your chest. Alternatively, hold on to a chair for additional support. Take a deep breath, exhale and return your foot to the floor. Repeat five to ten times before switching to the opposite foot. 

Seated Spinal Twist

Spinal twists not only aid in digestion but twists also strengthen back muscles and improve flexibility. Spinal twists are traditionally practiced by lying on the floor, but they can also be completed while sitting in a chair. Begin by lying on the floor, stomach facing up and arms stretched out at shoulder level. Bend your right knee and cross it outside of your left leg, close to your left knee. Slowly start to twist to the left side, using your left hand to gently and slowly push the bent knee down towards the ground. It’s okay if your right knee doesn’t touch the ground. Take a few deep breaths, focusing on keeping your shoulders square and rooted to the floor. Slowly bring your knee back to the starting position and repeat on the opposite side. If seated in a chair, cross your right foot over your left thigh, resting your right ankle on your thigh. Alternatively, cross your right ankle over your left ankle. Gently grab your right knee with your left hand. Gently twist to the right, reaching your right hand towards the back of the chair. Hold for a few breaths before returning your foot to the ground. Repeat on the opposite side. 

Balancing Table Pose

This next pose improves balance by building core strength while lengthening the spine. Begin balancing table pose by kneeling on the floor on your knees and hands. Your knees should be directly under your hips and your hands directly under your shoulders. Inhale, lift your right knee up off the floor and extend it back so that your right leg is parallel to the floor. Exhale and return your knee to the ground. Repeat five to ten times before switching to the opposite side. Make it easier by placing a towel or blanket beneath your knees. Advance the pose by lifting your left arm up and extending it in front of your body while your right leg is extended backward.

Chair Pose 

This last pose requires you to stabilize your lower body, helping to improve posture and balance. Begin chair pose by starting in mountain pose. Inhale and sweep the arms high above your head while bending your knees and sending your bottom back as if you’re about to sit in a chair. Draw your navel towards your spine and keep breathing as you settle into the pose. Hold for 20-30 seconds and then slowly stand up, coming back to mountain pose. 

If you’re an older adult whose balance is preventing them from living a high-quality life, Visiting Angels Jenkintown is here to help. We provide a comprehensive approach to home care that encompasses a variety of daily tasks. Our caregivers are our employees and they can assist from just a few hours a week, up to and including round-the-clock monitoring and care. We want to help you make the most of your golden years. If you could benefit from personalized in-home care, please contact us today by calling 215-938-7201 to learn more.

Serving Jenkintown, Abington, Huntingdon Valley, Glenside, Chestnut Hill, Flourtown and the Surrounding Areas

Visiting Angels JENKINTOWN, PA
1250 Greenwood Ave #1A
Jenkintown, PA 19046
Phone: 215-938-7201
215-938-7202
Fax: 215-887-7204

Serving Jenkintown, Abington, Huntingdon Valley, Glenside, Chestnut Hill, Flourtown and the Surrounding Areas

Visiting Angels JENKINTOWN, PA
1250 Greenwood Ave #1A
Jenkintown, PA 19046
Phone: 215-938-7201
215-938-7202
Fax: 215-887-7204