When you come to old age, all the fancy aspirations are over, and you experience yourself as childlike again. But at a biological level, aging also results in the accumulation of cellular damage over time which leads to a progressive decrease in physical and mental capacity of the body. Familiar conditions in older age include back and neck pain, osteoarthritis, osteoporosis, depression, heart disease, etc. so, if you are a senior and looking for some therapeutic practices to avoid these conditions, then you are at the right place!  Yoga carries some low impact incredible poses that you can practice even in your nineties. In this article, I’m discussing yoga poses categorizing them on the basis of

• Standing yoga poses
• Laying yoga postures
• Sitting yoga postures

You can choose from the poses in terms of your present level of flexibility and medical conditions associated with your body. It is highly recommended to practice any yoga pose under the supervision of a verified yoga teacher. They can help you with the modification in the poses and customized it for your body.

Golden years for fitness

Fitness is not only about looking good. If you wake up happy that’s enough to determine your health in many ways. Yoga cultivates a mind-body-emotion link, combines stretching with a deep breath, and develops relaxation. Practicing yoga in old age makes you touch some spiritual aspects along with its physical benefits. Yoga is one of the safest forms of exercise available for seniors with immense benefits.

Benefits of yoga for seniors

Although yoga has tremendous health benefits on the mind and body irrespective of the age of the practitioner, for seniors, the values of the benefits are more. Here I’m listing some benefits of yoga that seniors or old age people will easily relate to

• Fitness and ability levels

Practicing yoga enhances one’s fitness level that results in an improved ability to do day to day work. There are numerous yoga postures available to strengthen the core and develop a strong foundation of the body. Yoga reduces the risk of falls in the case of seniors as it provides stability in the system.

• Maintains equilibrium

Elderly people are often noticed with some unconscious movement of the body part, especially hand, yoga can help in improving this state of the body. Practicing yoga regularly creates equilibrium in the body and generates a certain level of awareness of the movements.

• Improves flexibility

Yoga movements are so fantastic to generate an extra stretch in the body without causing any damage to the body. Flexibility in the muscles encourages the tissues to loosen and relax, which eventually helps to amplify their range of motion.

• Encourage deep breathing

As yoga involves the coordination of breath and movements in the body, it results in expanding lung capacity to hold breaths for an extended period. Holding the breath for a longer period enhances the overall pulmonary health and respiratory function of the practitioner.

• Bone strength

In elderly age, most people tend to have problems with brittle bones. Consistent practice of yoga can improve the weight-bearing power of the bones and reduces the risk of osteoporosis. Some promising researches claim to improve bone density in the body by Yoga practices.

• Alleviate anxiety and stress

Anxiety at an elderly age is not new to this generation. Yoga encourages mindfulness and calmness in the system and prevents the day to day stress through conscious breathing and meditation. Researchers claim that meditation stimulates memory centers inside the brain and reduces the risk of depression among seniors. Yoga activates the “feel-good” prefrontal cortex and boosts the emotional health of the practitioner.

• Improved sleep quality

Sleep disturbance is a common problem among people of old age. Sleep deficiency at this age is linked to the increased risks of high blood pressure, heart strokes, diabetes, etc. Potential sleep ensures the removal of toxins from the body and allows the brain to function properly. Performing yoga daily can help to treat sleep disorders like insomnia, relaxing the tissues in the body, and encourages a better quality of sleep.

Yoga poses for seniors

No yoga pose is specially designed for a person belonging to a particular age. You can practice yoga at any age depending on your body limitations. Old age can be a miraculous part of life if you establish yourself in yoga. Yoga is one of those exercises which you can continue throughout all stages of life, as yoga itself is said to be the study of life.

As I mentioned that there is no pose specially designed for seniors, but if you are a beginner then it is recommended to start with some slow and light poses and then take it to the moderate level. Here are some beginners yoga poses for seniors to start with;

STANDING YOGA POSES FOR SENIORS

• Trikonasana  (triangle pose)
• Helps to create a stretch in the hip and lower back region of the body
• Improve the balance of the body
• Regulates blood pressure

• Katichakrasana (standing spinal twist)
• Helps to produce movements in lower spine and neck
• Provides stretch in the arms, knees and neck muscles
• Ensures firm movements of the feet

• Vrksasana (tree pose)
• Strongest pose in maintaining balance
• Enhance hip and leg strength
• Provide stretch in the arms, legs, and centers of the body

• Tadasana (mountain pose)
• Sets the foundation for alignment of the body
• Improves sensibility of the body
• Corrects unconscious postural patterns

• Urdhva hastasana (upward salute pose)
• Stretches the entire front of the body and opens the heart and chest area
• Strengthen the back
• Uplift armpits and provides a nice stretch

SITTING YOGA POSTURES FOR SENIORS

• Badhakonasana (butterfly pose)
• Regulates digestion by clearing the bowel movements
• Gives a stretch to the thighs, knees, and lower back region
• Removes stiffness and pain in the legs

•  Shishuasana ( child pose)
• Create a stretch in the back and hip region
• Helps in relieving backache and calms the nervous system
• Opens up the shoulder region

• Marjariasana ( cat stretch)
• Improves flexibility of the spine by removing stiffness that comes with age and helps in releasing back pain
• Massage the complete digestive system and tones the abdomen.
• Improves blood circulation and relaxes the mind

• Ardha matasyasana (Half lord to fish pose)
• Tones the digestive system and stimulates digestive fire
• Energize the spine by providing a fine twist
• Provides stretch in the arms, back, and abdomen area

• Janusirasana (head to knee pose)
• Improves blood flow and relieve mild depression
• Relieve symptoms of menopause
• Release anxiety, fatigue and possess a therapeutic effect on high blood pressure

LYING POSES FOR SENIOR CITIZENS

• Bhujangasana (cobra pose)
• Opens up the heart and lungs region
• Improves strength in the arms and create a nice stretch in the muscles
• Build up flexibility in the back

• Shalabhasana (locust pose)
• Develops the core and the abdominal region
• Tone the neck and back muscle
• Create stretch in the knee and thigh muscles

• Pawanmuktasa (wind relieving pose)
• Relieve flatulence (common among seniors) issues
• Improves blood circulation
• Release tension in the muscles

• Ananthasana (one-sided)
• Gives a  nice stretch in the inner thigh muscles and opens up the genital region
• Beneficial for improving arthritis, hypertension, colitis, and peptic ulcer
• Benefits the unitary bladder by releasing toxins

• Yoga Nidra
• Generate awareness in the body
• Relax the complete body after a powerful yoga session and makes you feel energetic
• Create a state of blissfulness all around

CHAIR YOGA FOR SENIORS

Chair yoga or desktop yoga is in trend as it allows anyone to conveniently perform these asanas while sitting on the chair. Seniors can be benefited from chair yoga postures such as neck roll, spinal twist, temple rub, bending of arms and legs, and seated forward and backward bend. Benefits of chair yoga poses are:

• Relaxes the neck and removes stiffness in the back and neck region
• Alleviate fatigue and tension in the muscles
• Increase flexibility
• Coordinate body and breath movement and generates a sense of balance within the system
• Increase focus

Try doing these yoga poses under the supervision of a yoga teacher or your family members to prevent any damage to the body. The yoga routine can help you in spending your old age time perfectly without facing any health issue.

Resolving the spine issue from yoga

Practicing yoga allows enhancing the range of movement in the spine and helps the practitioner to shed off the extra weight from the body.

Here I’m discussing the general issue or reasons associated with the back pain and figure out what yoga carries for them as a solution!

Yoga to heal Muscle strain

Muscle strain is caused by the tearing of the muscle or tissue connecting to the bone. The strain can root swelling, stiffness, and limited movement of the affected area. The main reasons for muscle strain in the body are poor flexibility, fatigue, poor conditioning of the muscles, etc. The top 3 yoga poses to help you heal muscle strain are listed below:-

1. Mountain pose ( Tadasana )

Tadasana or Mountain pose creates an intense stretch ranging from the toe of the feet to the neck. In mountain pose, the head is aligned with the widespread shoulders lifted ribs and feet are parallel to each other.

Benefits of mountain pose

• It corrects the posture of the body and strengthens the thigh, knee, and ankle area.
• Reduces the excess fat in the upper region of the body and prepares the spine to hold the weight of the upper region effectively.
• It creates a balance in the body and allows the practitioner to feel more relaxed and stable.
• The pose reduces the stiffness in the back region and opens up the front region of the body.

Boat pose ( Navasana )

Navasana or boat pose is the finest pose designed to develop strength in the core and lower spine regions of the body. It allows the spine to extend tall and holding the upper region of the body such that the legs are raised to an angle of 45 degrees with knees and eyebrows maintaining a straight line.

Benefits of the pose

• Boat pose releases the stiffness in the back and hip region. It allows the practitioner to gain the same range of motion by improving the flexibility and strength of the body.
• Holding the pose for 20 seconds initially and then increasing the time will help to develop the muscularity in the core regions of the body
• It tones the buttocks, calf muscles, and, ankles.

Downward facing dog ( Adho Mukha savasana )

Adho Mukha savasana is the most dynamic pose of all the therapeutic yoga sessions as it does everything. Literally everything! In this posture, the body forms a shape of a downward dog with the head trying to touch the ground. You can start withholding the stretch from 30 seconds to 1 minute and then slowly increase the holding time accordingly.

Benefits of downward dog pose

• Adho Mukha savasana stretches the complete body in one go, and provides strength in legs, build bones, and helps with lower back and hamstring injuries.
• As the blood flow will be more towards the head, it releases the stress and lowers the blood pressure.
• Lowering the neck and trying to touch it to the ground develops an extended stretch directing the back and neck region and improves its elasticity.

Herniated disc

The spine is made up of bones shield by discs. The disc secures the bones by absorbing the shocks caused through daily activities like walking, turning, and lifting. Reasons for slip disc include overweight, lifting heavy objects, aging ( as the disc begins to lose its insulating water content), weak muscles, etc. There are some yoga asanas that can save you from the excruciating back pain, want to know more? Read on!

Camel pose (ustrasana)

Camel pose is a kneel bending asana, considered as a difficult pose for neck and tight shoulders. If you are a beginner it is recommended to perform the pose under a verified yoga teacher or you can ask someone to watch you performing and corrects you. You can use blocks in the beginning if you are uncomfortable with the pose or you can do some modifications in the pose based on your health conditions.

Benefits of the pose

• The pose stretches the thighs, abdomen, and chest region. it opens up the heart and shoulder area
• This pose helps you to improve your overall posture of the body and promotes strength in the lower back region.
• Holding the pose for long releases the fatigue, menstruation disorders, and mild backache.

Locust pose ( salabhasana )

Locust pose is a deep backbend pose that incorporates the benefits of other poses like dhanurasana (bow pose), and cobra pose (bhujrang asana). It is one of the most challenging poses in yoga which seems to be simple and interesting at one glance.

Benefits of locust pose

• Locust or grasshopper pose allows you to strengthen your back muscles and prepares a strong core for your body.
• The pose helps to improve the structure by stretching the shoulders, chest thighs, and belly region.
• As the body rests on the belly, it energizes the abdominal organs and tones the area.

Cobra pose (bhujang asana)

If you are a beginner with a herniated disc, you can start your journey with a pose like this. Cobra pose is a perfect blend of balance, bend, and flexibility. You can support yourself with your arms, with your back bent backward, and neck continuing the flow. Initially, you can start with the height you are comfortable with and then increase it slowly.

Benefits of cobra pose

• This backward bending poses assist in straightening your ligaments along with muscles that continue to keep the damaged disc in its position.
• Posture makes the spine stable and strong while maintaining its flexibility.

Scoliosis

The sideways curving of the spine is termed as Scoliosis. It arises often during puberty or just before puberty. It is observed in most of the cases that performing yogic postures strengthens the spinal muscles and reduce the curve. The national scoliosis foundation recommended that practicing the below mentioned 3 yoga poses helps to reduce the spine curvature, providing them the required flexibility.

Cat-Cow pose

Cat cow poses in yoga is specially designed to promote flexibility in the back and stretch the body to prepare it for other activities. It is a gentle flow between the pose that allows the practitioner to focus on its breath in coordination with the spine movement, and encourage the breath to become slow and as deep as possible. 

Benefits of the pose

• Spinal movement coordinated with deep and slow breaths tranquilizes the movement of breath in the body.
• The curving of the spine allows stimulation of the kidneys and adrenal glands.
• Practicing cat-cow pose opens up the chest and the front portion of the body, and provides a sense of openness all around.
• The gentle movement in the spine warms the body and provides a stretch in the back, neck, abdomen, and chest area.

Balasana (child pose)

The child pose is a classic yoga pose, practiced in every yoga class to have an in-between rest between the postures. The forward bending pose allows creating an extra stretch in the lower region of the hips and spine. The pose is widely used in the treatment of scoliosis and has the following benefits:-

Benefits of Balasanas

• It rejuvenates the energy in the nervous system and allows to relax the muscles adjoining the vertebrae of the spine.
• It creates the stretch in the entire back along with shoulders, neck, and arms. As the headrests below, it promotes the blood flow in the brain region

Trikonasana ( Triangle pose)

The emphasis in this stretch is more on one of the sides as the feet are separated and the practitioner maintains a balance in the body. The posture gives an intense stretch in the lower back of the spine and legs. The posture shapes the body in the form of a triangle, with the body pointing in particular directions. The benefits of trikonasana are as follows:-

Benefits of the pose

• This posture tones the legs and waist. It helps to reduce fat from the sides of the back, legs, and arms.
• The disciplined practice of the posture reduces the curvature in the spine and enhance flexibility
• Promotes strength and balance in the body.

Osteoporosis

Osteoporosis is the condition of diminished bone density causing them to be fragile and splintery over time. Osteoporosis occurred due to low calcium intake in the early stages of development. Our body continuously absorbs and replaces the old bone tissues, a person with osteoporosis doesn’t keep up with this bone creation on the removal of the old bone. A study in 2009 noticed that practicing yoga consistently improves the balance and maintains the bone density in the body. Here I’m discussing the top three yoga poses that can help you with your treatment of osteoporosis.

Big toe pose ( Padangusthasana )

Padangusthasana is one of the basic poses practiced in yoga in various sequences. This forward bend encourages you to hold your toe with your knees straight and buttocks aligned with your ankle. If you are a beginner, you can check some beginner yoga poses to start your daily yoga at home. It is recommended that if you are unable to touch your toe in initial stages, you can start with a simple forward bend of the body and then stretching it to hold the toes slowly.

 Benefits of the pose

• Ensure the blood flow in the head area and relieves headache and insomnia.
• Strengthen the thigh and calf muscles, and  provide flexibility in the hamstrings and calves
• Revitalize the digestive system

Bridge pose ( Setu bandha sarvangasana )

It is a shoulder assisted pose and is known as invert back bending asana in hatha yoga. This pose provides a collective benefit of stretching, vitalizing, and strengthening of the body.

Benefits of bridge pose

• Bridge pose helps to restore the flexibility of the spine and removing the stiffness in the lower back regions of the body.
• It improves digestion by toning the abdominal organs.
• Practicing the pose relieves the menstrual discomfort and also helps to alleviate the prodrome of menopause

Extended side angle pose (utthita parsvakonasana )

The extended side angle pose allows you to shift your body weight onto the forward foot. You can also ask your partner to help you achieve precision in the pose or you can do some modification in the pose depending upon your health conditions.

Benefits of extended side angle pose

• Regular practicing of the poses builds up the stamina in the body
• Holding the pose for extended periods allows you to achieve balance in the system and promotes bone density.

Obesity

Obesity disorder involves excessive body weight in the stomach that pulls the pelvis forward and stresses the lower back, resulting in pain in the lower back region of the body.  To compensate with this you can also go through my article yoga for weight loss, or you can practice the following yoga poses to start

Boat pose ( Paripurna Navasana )

Boat pose is practiced by balancing the body sitting on the tail bone, keeping the hands and legs parallel to each other. It challenges the practitioner to raise the legs to the point that the big toe and eyebrow makes an imaginary straight line.

Benefits of boat pose

• nourish the abdomen muscles
• Improves digestion
• Stabilize the lower region of the spine and promotes toning of legs and core muscles

Seated foreward bend ( paschimottasana )

The pose falls in the category of the seated yoga poses and considered as a suitable pose for beginners. You can also check some beginner’s yoga posses if you are a beginner and want to explore more. Also, this pose is well suitable for the seniors and helps them to promote the blood flow in the body. You can also check yoga for seniors’ articles to dig deep into the poses designed for them.

Benefits of paschimottasana

• The pose stretches the spine, hamstrings, and legs and develops flexibility
• The posture calms the mind and helps to relieve mild depression
• Effective to reduce obesity and increases appetite.

Warrior pose II (virbhadrasana )

The pose is named on the incarnation of shiva and targets to increase the length and strength of the arms.

Benefits of virbhadrasana

• Creates a wide stretch in the back, shoulders, and chest
• Relieves back pain faced by the women in their trimester of pregnancy.
• beneficial in osteoporosis.

So try doing all these yoga poses for relieving from back pain.