Five Yoga Poses to Increase Flexibility in Seniors

Flexibility is important for seniors to help them maintain mobility. With age, our muscles and joints weaken and range of motion diminishes. However, stretching increases flexibility and helps seniors maintain their range of motion. Being flexible in older age means a decreased risk for fractures, muscle strains, falling, and other related injuries. September is National Yoga Month. There are many benefits for seniors who practice yoga. Not only does it enhance balance and flexibility, but it can also help seniors improve their sleep while alleviating aches and pains. Yoga is a gentler way for seniors to strengthen their bones and muscles, which helps prevent osteoporosis. It’s also meditative and reduces stress. If you’re a senior new to yoga, here are five yoga poses that will help increase your flexibility. As always, it’s best to consult with your primary care physician before starting any new exercise program.

Mountain Pose
Mountain pose is a great pose for beginners. When practiced regularly, it helps improve posture and can alleviate back pain by helping you align your body. Begin mountain pose by standing firmly on both feet, ensuring your weight is evenly distributed. Hold your head up as if a string is pulling at the crown of your head. Relax your arms and hands by the sides of your body. Inhale, lengthening your spine. Exhale, allowing your shoulders to relax away from your ears. Repeat for 5-10 breaths.

Downward Dog Pose
Downward dog is a great pose to increase flexibility, particularly in the hamstrings and calves. It does require you to be somewhat inverted. If this causes dizziness, you can modify by placing your palms on a wall, instead of the floor, and still stretch your hamstrings. Begin downward dog by coming to your hands and knees on the floor. Curl your toes under and lift your knees from the floor. Continue to lift your seat toward the ceiling as you straighten your legs as much as possible. If you can’t keep both heels on the floor, it’s okay. Pedal your feet while taking 5-10 breaths.

Cat-Cow Pose
Cat-cow pose aims to warm the body and bring flexibility to the spine. When practiced together, as they often are, the combined exercises prepare the body for other activities. Begin cat-cow pose by coming to your hands and knees on the floor. Your hands should be directly underneath your shoulders, knees directly underneath your hips. Tuck your toes, then inhale, lowering your spine toward the floor and squeezing your shoulder blades together. Exhale, rounding your spine as you drop your chin to your chest. Continue flowing gently between the two poses until you’ve completed ten full breaths.

Crescent Lunge Pose
Crescent lunge pose is another great pose to increase flexibility in the hamstrings, calves, and quadriceps. Being crescent lunge from downward dog. Lift your right foot off the mat and towards the ceiling, then bring it forward and place it on the inside of your right hand. Gently lower your left knee to the mat. You can keep both hands on the floor for balance, bring your right hand to rest on your right quad, or place both hands on your right quad and straighten your back. Hold this position for 3-5 breaths before switching sides. If you need more cushion for your left knee, place a towel or blanket underneath, or roll your yoga mat prior to this pose.

Side Angle Pose
Side angle pose helps create space in the upper body while increasing flexibility in the spine. Begin side angle pose from downward dog. Lift your right foot high off the mat, then bring it forward and place it on the inside of your right hand. Place your left heel on the ground and check the feet, so you could draw a straight line from the back of your front foot all the way to the back of your back foot. Windmill your arms up, extending your right arm forward and your left arm back, both arms parallel to the floor. Your right knee should be bent, directly in line with your ankle, left leg is straight. When you feel stable, bring your right arm down to rest on your right thigh, your left arm up to the sky, creating side angle pose. Hold this pose for 3-5 breaths before switching sides.

As we head into the autumn season, perhaps it’s time for you to get the help you need to maintain your independence in your own home. Visiting Angels Chesterfield-Richmond is here for your senior home care needs. We offer a variety of services to help seniors remain safe where they are. We are also flexible and work with each client to schedule visits when it’s convenient for them. To learn more about how our home care services could benefit you, please contact us today by calling 804-423-6500.