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“Greater than a 3rd of Americans who practice yoga are age 50 and older,” in accordance with research by yoga therapist Carol Krucoff. Some have been doing yoga for a long time. Actually, many seniors proceed to practice well into their 60s, 70s and beyond.
Others are latest to yoga, urged to take up the practice due to its well-researched health advantages for hypertension, osteoporosis, arthritis, hormonal changes, and other conditions that are likely to impact seniors. While health care providers often recommend it as a mild exercise option, yoga practice does include caveats.
“Yoga participants aged 65 years and older have a greater rate of injury compared with other age groups,” in accordance with Krucoff, writer of Loosen up into Yoga for Seniors. That’s to not say that we should always surrender yoga once we get our AARP card. But our practice might must proceed to evolve as we mature.
Maintaining balance, strength, and mobility
As we become older, we naturally lose strength and adaptability, which might in turn affect our sense of stability and balance, in accordance with the Mayo Clinic. Fortunately, yoga is understood for its ability to assist improve muscle tone, flexibility, coordination, and balance. The important thing for seniors, especially those that are latest to yoga, is to seek out ways to practice that allow them to feel stable and supported throughout the practice. That’s where props, including chairs, will help.
Chair yoga isn’t necessarily synonymous with yoga for seniors. Anyone can practice with a chair–either sitting down or using the chair for support in standing poses—and the practice can range from relatively easy going to downright sweaty. It’s an adaptable strategy to practice that permits you to reach your particular goals and talents.
Do not forget that everyone’s body develops in another way over time, and all of us bring in several health concerns and physical conditions. Don’t be shy about experimenting with other ways to approach yoga poses depending in your particular needs. For instance, hypertension or glaucoma may preclude forward bending poses. You could wish to avoid bearing weight on injured knees or arthritic joints.
The excellent news is that there are almost infinite possibilities for adapting your asana practice to fit your needs. Below are suggestions for poses which may appeal to seniors or anyone who desires to practice with a chair for support.
To practice sitting in a chair
Individuals who have an injury or condition that won’t allow them to stand or who may not have the opportunity to get all the way down to (or up from) the ground, may decide to practice common yoga poses while seated in a chair. A folding chair or other sturdy chair with a low, open back will mean you can use the back and legs of the chair to allow you to get into the pose.
(Photo: Andrew Clark. Clothing: Calia)
Tadasana (Mountain Pose with Cat/Cow)
The goal of Mountain Pose is powerful, upright posture. Sit toward the front of your chair. Set your feet and knees hip-width apart, and place your hands in your thighs or allow them to fall down by your sides. Reach the crown of your head toward the ceiling to elongate your spine. Allow your shoulders to calm down away out of your ears. Look forward, keeping your chin parallel to the ground and a few space in the back of your neck.
You can too practice Marjaryasana (Cat) and Bitilasana (Cow) from this position. Exhale as you draw your navel toward your back, tuck your tailbone, and draw your head and shoulders forward to create a deep curve in your back. On an exhale, move in the other way, arching your back, lifting your chest and face up toward the ceiling.
(Photo: Andrew Clark. Clothing: Calia)
Bharadvajasana I (Bharadvaja’s Twist)
Begin in Mountain Pose, sitting toward the front fringe of your seat. Inhale and lengthen your spine. On an exhalation, twist to the proper, keeping your hip points facing forward and turning out of your waist and shoulders. Bring your left hand to the skin of your right thigh for gentle leverage, and reach your right arm back and hold the back of the chair for stability. Breathe on this pose, gently deepening your twist if that feels comfortable for you on each exhalation. When you’re ready, release your hands and unwind to return to Tadasana. Repeat on the alternative side.
(Photo: Andrew Clark; Clothing: Calia)
Gomukhasana (Cow Face Pose)
From Mountain Pose, bring your feet and legs together. Lift your right leg and cross it over your left thigh. Extend your arms out to the perimeters parallel to the ground. Reach up together with your left hand and produce your bicep in keeping with your ear, then bend your elbow and reach your hand toward the back of your neck. Internally rotate your right arm in order that your palm faces behind you. Bend your right elbow and produce the back of your hand toward your spine. Reach down together with your left hand and up together with your left, inching your hands along your spine toward each other. Your fingers may meet in Gomukhasana, nevertheless it’s positive in the event that they don’t. Unwind and repeat on the alternative side.
Garudasana (Eagle Pose)
From Mountain Pose, cross your legs together with your left thigh over your right. You could bring your left foot near or behind your right calf. Lengthen your spine and extend your arms out to your sides shoulder height and parallel to the ground. On an exhale, sweep your arms forward until you possibly can cross your right upper arm over your left. Bend each arms on the elbows and, if possible, bring the back of your hands together. In Eagle Pose, you’ll feel a stretch across your shoulders, but avoid hunching forward by keeping your elbows lifted and your arms and chin parallel to the ground. When you’re ready, unwind your legs and arms and return to Mountain. Repeat on the opposite side, reversing the cross of your legs and arms.
(Photo: Andrew Clark. Clothing: Calia)
Utthita Trikonasana (Prolonged Triangle Pose)
From Mountain Pose shift to the left side of your chair in order that your left buttock is on the very fringe of your seat. Plant your feet on the ground together with your knees aligned over your ankles. Open your left leg out to the side in order that your legs are perpendicular to one another. Straighten your left leg. Inhale, lengthening your spine as you raise your arms and extend them out to the perimeters parallel to the ground. On an exhale, lean to the left, and produce your left hand to your left leg. Extend your right arm straight up together with your palm forward. In Triangle, chances are you’ll decide to look forward or turn your head to look up at your right hand. When you’re ready, lift your torso back to seated and produce your left leg to satisfy your right. Shift to the proper side of your seat and repeat the pose on the alternative side.
(Photo: Andrew Clark. Clothing: Calia)
Tittibhasana (Firefly Pose)
From Mountain Pose, open your knees out wide toward the corners of the seat of your chair. Bring your hands to rest on the front fringe of the seat. Lengthen your spine, engage your abs, and press your hands strongly into the chair seat, as when you were going to lift your body off the chair in Firefly. Engage your quads to straighten each legs and lift your feet off the ground.
(Photo: Andrew Clark. Clothing: Calia)
Viparita Virabhadrasana (Reverse Warrior)
From Mountain Pose, shift to the proper side of your chair in order that your right buttock is off the sting of your seat. Open your left knee out to the side and in order that your thigh is fully supported by the seat of the chair. Your left foot and knee point e left and your and your knee is aligned over your ankle. Extend your right leg straight to the proper, pressing the periphery of your foot down and lifting the arch to interact that leg. Inhale, lengthening your spine as you raise your arms and extend them out to the perimeters parallel to the ground. On an exhale, curve to the proper as you reach your left hand toward the ceiling and produce your right hand to your left leg. Have a look at your left hand in Reverse Warrior. When you’re ready, lift your torso back upright. Bend your legs together in Mountain Pose. Shift to the left side of your seat and repeat the pose on the alternative side.
Using the Chair for support
Using a chair may help those of us who wish to practice standing poses but who may feel safer with something to carry onto for support. The chair may function a prop helping bring the ground up to satisfy the person’s level of flexibility.
(Photo: Andrew Clark; Clothing: Calia)
Vrksasana (Tree Pose)
Stand in Tadasana (Mountain Pose). Position a chair at your right side, with the seat facing you. Holding on the back of the chair for balance, raise your right leg and place your foot on the chair. Rotate your leg at your right hip to open your knee out to the side, and produce the only of your foot toward your thigh. You’ll be able to rest your knee on or against the back of the chair. In Tree Pose, you possibly can select the hand position that’s comfortable for you–hands prolonged down and barely away out of your body, palms together at your heart, or reaching up overhead. Whenever you’re ready, bring your right foot all the way down to meet your left and return to Tadasana. Switch the chair to the opposite side and repeat the pose on the alternative side.
(Photo: Andrew Clark. Clothing: Calia)
Ardha Uttanasana (Standing Half Forward Bend)
Stand facing a chair that’s two to 3 feet in front of you. On an exhale, hinge at your hips and fold forward until your back is parallel to the ground. Place your hands on the seat of the chair. Extend your head forward to elongate your spine, lift your navel toward your spine, and move your shoulders away out of your ears. Look straight down. When you’re ready, return to standing.
(Photo: Andrew Clark. Clothing: Calia)
Uttana Shishosana (Puppy Pose)
Stand facing a chair that is about two to 3 feet in front of you. On an exhale, hinge at your hips and fold forward until your brow meets the seat of the chair. (You’ll be able to stack folded blankets or pillows on the chair to lift the peak of the seat to satisfy your head.) Extend your arms forward toward and rest them on the seat of the chair. For a stronger shoulder opener, arch barely to put your hands on the back of the chair and press your chest toward the ground to mimic the motion of Prolonged Puppy Pose. When you’re ready, release your hands and press back as much as standing.
(Photo: Andrew Clark. Clothing: Calia)
Utthita Trikonasana (Prolonged Triangle Pose)
From Tadasana (Mountain Pose), position a chair at your left side, with the seat facing you. Step your feet 3 to 4 feet apart. Rotate your left leg and switch your left foot toward the chair; turn your right foot in barely. Exhale, lengthen your spine, and lift your arms out to your sides until they’re parallel to the ground. On an exhale, hinge at your hip to tilt your torso to the left as you press your right hip to the proper. (In Triangle Pose, imagine someone is attempting to pull your hips to the proper.) Bring your left hand to rest on the seat of the chair, as you reach your right hand straight up toward the ceiling. Keep length in your spine to avoid bending or collapsing into the left side of your body. Switch the chair to the opposite side and repeat the pose on the alternative side.
(Photo: Andrew Clark; Clothing: Calia)
Ardha Chandrasana (Half Moon Pose)
From Prolonged Triangle, bring your right hand to your hip and switch your head to take a look at the seat of the chair. Supported by your hand on the chair, shift your weight into your left leg and lift your right leg. When you can, bring your thigh parallel to the ground. Turn your chest and hips out to face the proper side of the room as when you were attempting to stack each hips and each shoulders perpendicular to the ground. Make certain your right knee and toes are also facing right. Keep your right hand in your hip or reach your top hand to the ceiling and switch to look up in Half Moon Pose. Switch the chair to the opposite side and repeat the pose on the alternative side.
(Photo: Andrew Clark; Clothing: Calia)
Utthita Parsvakonasana (Prolonged Side Angle Pose)
Start in Tadasana, with a chair positioned at your side with the back toward you. Step your feet 3- to 4-feet apart. Turn your left foot out in order that your toes are aligned with the back legs of the chair. Turn your right foot in barely. Extend your arms out to your sides in a T position, palms up. Bend your left knee, hinge on the hip, and lean toward the chair. Rest your left arm on the back of the chair. In Side Angle, reach your right arm up over your right ear, palm facing the ground Open your chest out to the proper. Press your right hip all the way down to create a straight line out of your right ankle to your right hand. Switch the chair to the opposite side and repeat the pose on the alternative side.