Yoga Workout for Older Adults: 10 Poses to Keep You Mobile
Daily yoga relieves tight and sore muscles. Whether you’re hurting from a hard workout or stiff from sitting too much, stretching from yoga helps alleviate muscle pain!
Moreover, according to Harvard Health, researchers studied a group of people who had never practiced yoga before. After practicing yoga for eight weeks at least twice a week, participants had greater muscle strength, endurance, flexibility, and cardio-respiratory fitness.
Ready to try?
The following is a 10-move yoga session to help loosen and relax tight muscles.
1. Standing Side Bend
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Lengthen a compressed spine and a tight back by moving sideways!
Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
Inhale to return arms overhead to center and exhale.
Hold for 30 seconds on each side.
2. Downward Dog Pose
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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.
Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.
Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.
Hold and breathe for 30 seconds.
3. Cobra Pose
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Open your chest and the front of your shoulders for better posture.
Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
Point your toes so the tops of your feet are on the mat.
As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.
Hold and breathe for 30 seconds.
4. Crescent Lunge
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Open tight hip flexors and lengthen your spinal column.
From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
Reach both arms straight overhead and bend the right knee to 90 degrees.
Relax your shoulders as you continue reaching up and lengthening the back leg.
Hold for 30 seconds on each leg.
5. Cat Pose
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Relieve a tight back and maintain spinal flexibility.
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
Draw your navel up to your spine and breathe gently as you hold the stretch.
Hold and breathe for 30 seconds.
6. Cow Pose
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Relieve a tight back and maintain spinal flexibility.
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
Look slightly upward with a relaxed neck and breathe gently.
Hold and breathe for 30 seconds.
7. Pigeon Pose
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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.
Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
Keep your back leg long and your hips even as you relax your weight through the middle of your hips.
Hold for 30 seconds on each leg.
8. Happy Baby
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A pose of relaxation! You will also open your groin, inner thighs, and lower back.
Begin lying on your back and grab your big toes with your index and middle fingers.
Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
Relax and breathe.
Hold and breathe for 30 seconds.
9. Yogi Squat
Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.
Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
Continue to press hands firmly together while at the same time pressing elbows against inner thighs.
Hold and breathe for 30 seconds.
10. Windshield Wiper
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Stretch your external hips and lower back, and relieve sciatica pain with this pose.
Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
Engage your abdominals and slowly pull your knees back to the start position.
Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
Hold for 30 seconds on each side.
15 Best Mobility Exercises for Seniors to Stay Active
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One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is actually the thing that makes you look the oldest?
A quick mobility routine is often all it takes to start feeling better!
To see the benefits firsthand, try the 15 best mobility exercises to keep you in action and impact your overall health for years to come.
15 Best Mobility Exercises for Seniors to Stay Active
The Beginner Strength Training Guide for Women
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Starting a strength training routine can be intimidating and confusing. Walk onto any weight floor in the gym, and it seems everyone there has a plan and knows what they’re doing but you!
Of course, the truth is that everyone had to start as a beginner at one time. That’s why we created this beginner strength training guide for women.
The Beginner Strength Training Guide for Women
Balance Exercises for Seniors: Tips (& Video!) To Improve Balance
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According to the CDC, injuries from falls are the leading cause of injury-related death for Americans 65 and older. One of the main risk factors for falling is poor balance.
Luckily, we have pulled together exercises you can do to help reduce the risk of taking a fall. At the end of the day, balance is a big part of graceful aging and being independent.
Balance Exercises for Seniors: Tips (& Video!) To Improve Balance