Yoga for Seniors Over 60

Citation preview

Yoga for Seniors Over 60 Step-by-step Guide On How To Make The Most Of Yoga As A Senior Citizen To Deal With Everyday Challenges

Introduction Are you a senior above 60 suffering from joint pains, flexibility problems, or health problems and would like to try yoga but can’t seem to know where to start or how to go about it? Have you tried to exercise with no success and would now like to try a more personalized yoga routine for seniors to help relieve your pain and improve your posture, stability, and general well-being? If so, then this book is for you; keep reading: The health and mental challenges of old age can be tough to bear. Fortunately, exercising, particularly yoga, has proven to be very at dealing with some of these challenges. This is because yoga offers an easier option for working out. Additionally: Most yoga poses can help with flexibility and body function issues, which are the most common issues among seniors. That is why, in recent years, yoga has become increasingly popular among seniors. A study[1] done in 2016 found that almost 14 million seniors practiced yoga that year. Therefore, as you’ll see, having a regular yoga practice can have a host of benefits, especially for seniors, in terms of flexibility and improved balanced. If you’ve been suffering from health or mobility problems, this book is for you. Inside, you’ll find perfectly crafted yoga poses that will help to stretch and improve the flexibility of every muscle in your body while improving all bodily functions. The book also covers the many benefits you should expect from yoga poses, including basic warm-up poses you can try before engaging in more

involving yoga poses that affect different muscle groups. Let’s begin![2]

PS: I’d like your feedback. If you are happy with this book, please leave a review on Amazon. Please leave a review for this book on Amazon by visiting the page below: https://amzn.to/2VMR5qr

Table of Contents Introduction Why Yoga? The Best Warm-Up Yoga Poses for Seniors Best Yoga Poses for Seniors Over 60 Seated Yoga Poses Chair Yoga Poses Standing Yoga Poses Kneeling Yoga Poses Lying Down Yoga Pose Conclusion

Why Yoga? Why should you practice yoga as a senior citizen? What do you stand to benefit from making yoga part of your workout routine? First: Yoga focuses on connecting your mind and body by incorporating deep breathing and stretching to create a holistic approach to good health and a sound mind. Generally, yoga, especially the type practiced in the West, has one primary intention: physical fitness. However, it also has a spiritual aspect that can benefit all, faith and beliefs notwithstanding. Let us look at some benefits you are likely to enjoy by adopting yoga:

#: It’s a better exercise option Yoga offers a better option when compared to other kinds of exercises that can be quite tasking and strenuous because the poses can be modified or adapted to suit your fitness or ability levels. Unlike other exercising paradigms like weight lifting or jogging, the yoga poses in this book are joint stress-free to keep your body strong and healthy while making it a lot easier. The flexibility of yoga makes it perfectly suited for people of all ages, especially seniors with special needs. It is also the only exercise that offers a holistic approach to overall well-being.

#: It improves your mental health The two essential aspects of yoga are mindfulness and meditation; both are very helpful in calming and centering the mind. Your mental health is a culmination of many things, but the bottom line is

that you need to be able to manage most of the problems that affect the mind, like stress, anxiety, and depression. Yoga helps move you from the sympathetic nervous system to the parasympathetic nervous system, which makes you experience less stress, which, in turn, helps you relax. Also, yoga helps you be in tune with your subconscious mind, which is responsible for most of the feelings and thoughts you experience. When you can control your thoughts and emotions, you can easily block negative thoughts and feelings. A study[3] conducted on older adults showed that 85 percent of people engaging in yoga experienced reduced stress and anxiety.

#: Improved breathing All yoga poses call on you to practice controlled breathing, which helps when meditating and practicing mindfulness. Practicing breath control helps expand your lung capacity and improve your cardiac health. One published study[4] showed that older women who practiced yoga for about 12 weeks experienced improvements in their respiratory function.

#: Improved balance Most–if not all–yoga poses help improve your flexibility by strengthening your abdominal muscles and core stability, which are important for balance. Additionally: Yoga helps strengthen your muscles and bones, which helps make you steadier on your feet, thus reducing the risk of falling. By opening up the tension in your joints, yoga also helps make mobility much easier, thus improving your balance.

#: It helps improve sleep

Most people over 60 struggle with insomnia or getting a good night’s rest, which normally results in numerous problems. Yoga can help you deal with that because the peace and relaxation from meditative and mindful yoga help you go into a trance state easily and into a deep sleep. A study on alternative therapies in health and medicine conducted on adults over 60 reported significant improvements in the quality and duration of sleep. Also, engaging in the involving exercises that are an integral part of yoga helps get your body active and tired, which causes your body to demand sleep so that it can start recovering from the strain.[5]

#: It helps alleviate aches and pains Most seniors suffer from arthritis and body pains, especially due to the muscle wear and tear that comes with old age. Fortunately, yoga can help ease these pains and aches by releasing tension build-up in your joints and muscles. It also helps keep your body flexible –inflexibility is normally the cause of pain and difficulty when moving. Yoga helps increase the amount of synovial fluid flowing into your joints, which helps keep your bones from grinding against each other, causing more pain. The best part is that the poses found in yoga are so user-friendly that they don’t overload the joints and bones, which helps ensure that you don’t feel any pain or hurt yourself when working out. Some yoga poses are so specific that medical professionals use them to treat joint pain issues like scoliosis. Actually, yoga helps improve the curvature of the spine, which is directly connected to scoliosis.

#: Yoga helps in weight loss

Like other forms of exercise, yoga helps burn the calories and fat that cause weight gain. It also helps promote muscle mass, which helps to tone your body. Therefore, the more yoga poses you do, the more calories you burn and the more weight you lose.

Additionally: Yoga encourages mindfulness which can help with practicing mindful eating habits. Being mindful of your eating habits means being able to recognize hunger cues and being able to limit binge eating. Considering that the most common advice is to exercise while also being on a diet, yoga works well with other healthy habits to help promote maximum general well-being. Besides helping you lose weight, yoga can help keep that weight off because each time you engage in yoga, it slowly turns your body into a fat-burning machine, thereby helping shed off the extra fat.

#: It helps improve your health Most seniors suffer from health problems such as high blood pressure, diabetes, and mental problems. Fortunately, most of these are treatable or curable through proper and regular exercise and lifestyle changes. Yoga helps with fat burning and opens up your body such that blood circulates properly in your body. Aside from that, exercising helps improve most of your body functions, which helps keep your organs healthy. Yoga poses directly benefit every organ in your body such that every process is at its optimum to guarantee good health.

#: Helps to improve mindfulness Yoga is all about breathing and being in tune with your body, which is possible when you have an expanded awareness of the self. Being more mindful entails being aware of your environment, community, and the world around you while also being aware of your thoughts and emotions. Practicing yoga regularly helps you focus and connect with yourself and everything else around you. Also, being in tune with all these aspects requires peace of mind and positive energy, which comes with meditation.

When you engage in mindfulness, you can tune into what you’re sensing at the moment instead of what happened in the past or what you think or assume will happen in the future. All this can only be possible when you have a heightened sense of focus and can manage to block negative energy.

#: It helps improve your overall quality of life The WHO describes a person’s overall quality of life (QOL) as your perception relative to your position in life in the context of the culture and value systems you live in and according to your standards, expectations, and concerns. Yoga can help improve your overall quality of life by improving every aspect that makes life great, including the ones above. Yoga helps you become more aware of yourself and your surroundings through mindfulness, which is very important in achieving your goals and improving your general well-being. A 2019 research involving chronic pain patients reported improved overall QOL, thanks to yoga.[6] As you can see, yoga offers so many benefits –and mind you, the ten benefits mentioned here are only a few of the many benefits you stand to gain from practicing yoga habitually. However, you need to practice yoga regularly, not just once, to gain these benefits. Let’s now focus on some of the best yoga practices you can try as a senior, starting with some warm-up yoga poses to help prepare you for the yoga routine.

The Best Warm-Up Yoga Poses for Seniors As a senior, it is quite easy to get injured from exercising because your bones are fragile. Warm-up yoga poses are important because they help prevent this injury. Warming up helps get your blood flowing and activates your respiration, ensuring that your muscles receive enough oxygen. This helps reduce tension and stress in your muscles and joints, thus making your workout routine much easier. Additionally, warming up helps with mental preparedness, which is very important when exercising. Here are some of the best warm-up yoga poses for seniors:

#: Shoulder Rolls

This is a common exercise that most people engage in, and the chances are high that you’ve come across it. Nevertheless, this yoga warm-up routine is

quite easy to do while standing or seated.

Here is how to go about doing the exercise. 1. Start by standing up straight with your legs slightly apart –you can also sit comfortably. 2. With your arms resting by your side, take a deep breath and raise your shoulders up, down, front, and back to form a circular motion. 3. Continue with the movement ten times before repeating the same procedure but in an anti-clockwise motion. 4. Ensure that your shoulder movements are slow and steady to ensure you do not harm your shoulder blades or muscles.

#: Neck Rolls

If you’ve ever experienced a stiff neck or general neck issues/problems, you’ve likely done this exercise subconsciously. It helps open up your neck muscles and removes any tension within your neck or shoulder muscles. Here is how to go about doing the exercise. 1. Begin by standing up with your back straight and your legs hip-width apart or seated with your legs slightly apart. 2. With your arms loosely held by your side, take a deep breath, then bend your neck to your left before bending it to your right, then to your front, and back again. 3. With your head bent down, move it round in a circular motion for 10 seconds while taking four breaths as you rotate. 4. Go back to your starting position and relax before repeating the same procedure in an anti-clockwise movement for 20 seconds. 5. Keep your head bent down as much as possible when doing the exercise until you feel a strain at the bottom of your neck.

#: Side Bend Pose

This is another common workout routine that most people do when they feel some tension in their back or experience back problems. That is exactly why this yoga exercise is important for you: it helps open up your back muscles while also removing any tension in your core and chest muscles. Here is how to go about doing the exercise. 1. Start by standing up straight, with your legs slightly apart and your arms loosely hanging by your side. 2. Inhale, place your right hand on your waist, then raise your left arm upwards. 3. As you exhale slowly, shift your upper body to your right as much as possible while extending your left arm. 4. Remain in that position for 20 seconds before returning to your starting position. 5. Repeat the same procedure with your left side and ensure that you’re firm and grounded while shifting to your side.

#: Standing Side Stretch with a Twist

This yoga warm-up exercise is a variation of the famous side stretch that helps strengthen and open up the muscles in your upper body. It is a great way to give your muscles that extra stretch necessary when preparing for an intense workout to help open up your blood circulation in your body. Here is how to go about doing this yoga movement. 1. Bring your legs together and stand up straight while facing forward. 2. Now raise your right arm towards your left shoulder and hold the back of your shoulder.

3. Tilt your head to your left to face the back of your shoulder. 4. Extend your left arm backward and towards your right such that you can touch the right side of your waist. 5. Be in that position for 20 seconds while breathing in and out slowly and steadily. 6. Return to your original position and repeat the same procedure with your other side.

#: Standing Arm Stretches

Yoga requires you to use your arms and legs a lot when performing the exercises. Therefore, it is important to have your arms well stretched out before you can engage in any yoga workout routine. This deltoid stretch warm-up exercise is great for stretching your arm muscles and removing any tension in your shoulder joints. Here is how to go about doing the warm-up exercise. 1. Bring your legs shoulder width apart and face forward with the back upright. 2. With your arms hanging by your side, inhale and extend your right arm across your chest and towards your left side as much as possible.

3. Bend your left arm on top of your right arm and push it towards your chest as much as possible, then hold it in that position before exhaling. 4. Ensure your hand is straight and extended across your chest. 5. Go back to your starting position and repeat the same procedure with your other arm.

#: Palm Tree Pose

Another great warm-up routine that helps to strengthen and remove any tension build-up is the palm tree pose. Although this yoga stretch might seem very simplistic, it is quite effective and can be very effective at stretching your arms. The idea is to stretch your back straight while also aligning your body to improve your posture. Here is how to do it. 1. Begin by standing with your legs slightly apart and facing forward. 2. Hang your arms loosely by your side, then take a deep breath. 3. Now lift your arms above your head as much as possible, then lock your fingers together. 4. Remain in that position for 20 seconds before lowering them back

down again as you exhale. 5. Repeat the same process about five times.

#: Arm Flaps Stretch

This straightforward exercise helps strengthen and stretch your arm and chest muscles. It is a great way to get your blood flowing through your upper body muscles while removing any tension build-up in your shoulder joints. Here is how to execute this movement. 1. Start by standing up straight with your feet together and facing forward. 2. Let your arms loosely hang by your side, then inhale. 3. Slowly lift your arms over your head as much as possible while keeping them straight. 4. Remain in that position for ten seconds before lowering them down to your side, then hold them out for 10 seconds again. 5. Exhale and lower your arms back to your starting position.

6. Continue with the movement for ten reps.

#: Backwards Locust Pose

If you’d like to stretch your lower back muscles, this pose is one of the best. It helps open up the muscles in your lower back and core. It is also quite easy, and most people subconsciously perform this stretch to help ease back pain, which has proven very effective. Here is how to execute the movement. 1. While standing upright, bring your legs together and face forward. 2. Take a deep breath, then slowly bend backward with your arms stretched out as much as possible and your chest expanding outwards. 3. Go down as much as possible, then remain in that position for 10 seconds. You can also hold your waist using both arms before lowering into that position. 4. Exhale, then go back to your original position. 5. Now repeat the same movement for ten reps.

#: Standing Hip Circles

To make the most out of the backward locust pose, you need to do pelvic circles to help open up your waist and lower back muscles. It is an effortless movement that helps clear any tension build-up in your waist while also strengthening your hips. Here is how to do the warm-up yoga movement. 1. Begin by standing upright with your legs hip-width apart and facing forward. 2. Place both your hands on your waist, then take a deep breath. 3. Shift your waist to your left as much as possible, then bring it backward, to your right, then forward into a circle. 4. Now make the movements in a faster motion, then make ten circles before exhaling. 5. Return to your starting position, then repeat the same procedure in an

anti-clockwise motion. NOTE: Ensure the movement is slow and steady to ensure that you do not hurt your back.

#: Standing Quad Stretch Pose

With your arms and upper body well-stretched out, you also need to stretch your legs to avoid the risk of injury. This yoga pose helps open up the muscles in your legs and waist. It is quite easy to perform, and anyone can do it. Here is how to go about doing the exercise. 1. With your legs close together, stand up straight while facing forward.

2. Let your hands hang loosely by your side, then inhale. 3. Lift your right leg upwards towards your behind, then bring your arm/s backward to hold your foot. 4. Make sure you’re balanced and steady before pulling the leg upwards and inwards. 5. Hold that position for 15 seconds before exhaling and returning to your original position. 6. Lower your leg back down, then repeat the same procedure with your other leg. 7. Continue with the movements, alternating between your legs for ten reps.

#: Sumo Squat Pose

This yogic pose is a variation of the common squat exercise but is more effective. It is also quite easy and helps release any tension build-up in most muscles in your body. You can use a seat for this movement or do it while standing to get maximum benefits. Here is how to do the warm-up yoga pose. 1. Stand up straight with your legs slightly apart and back straight. 2. Let your arms hang loosely by your side before taking a deep breath. 3. Bring your arms forward in front of you, then cross them together by holding the biceps on each arm. 4. Slowly lower your body down into a squat as much as you can, but don’t put more pressure on yourself than you can handle. 5. Hold that position for 20 seconds, then exhale before going back up again. 6. Repeat the same procedure for ten reps.

#: Standing Wind Release Pose

This easy warm-up yoga pose helps open up your leg muscles and pelvic joints. It helps improve flexibility and blood circulation in your lower abdomen. Here is how to do the exercise. 1. Begin by standing up straight with your legs close apart and facing forward. 2. Inhale and raise your right leg upwards as much as you can.

3. Lock your arms on your knees, then press your leg towards your chest as much as possible. 4. Make sure you’re stable when standing on one leg, then remain in that position for 20 seconds. 5. Exhale and lower your leg back down. 6. Repeat the same procedure with your other leg and continue with the movements for 20 reps.

#: Side Palm Tree Bend Pose

This is a variation of the standing tree pose we discussed earlier that helps lengthen the side of the shoulders, abdomen, chest, and back. The main focus of this bend is to help bring balance and stability to your hips and shoulders, while the stretching action is great for your back muscles. This is more effective than the benefits gained from a palm tree pose. Here is how to go about doing the movement. 1. With your back upright and legs slightly apart, let your arms loosely hang by your side, then take a deep breath.

2. Now carefully raise your arms upwards over your head as straight as possible, then lock your fingers. 3. Carefully shift your upper body sideways and downwards such that you form a curve, then go down as much as possible. 4. Be in that position for 10 seconds before returning to your starting position. 5. Repeat the same procedure with your other side, then continue with the movements for ten reps. Those are some of the most common yoga warm-up exercises that can help prepare your body for a yoga session and get you into the necessary shape for an intense yoga workout routine. The idea is to get your blood flowing so your muscles can loosen up and let go of any joint tension. Warming up helps prevent injury and makes the workout routine easier and more interesting. Now let’s focus on the best yoga poses for seniors over 60.

Best Yoga Poses for Seniors Over 60 Yoga is a broad practice with so many poses that what to do and not do can get confusing. While all yoga poses are beneficial in one way or another, not all are ideal for seniors with weak bones and joint pains. That is why this book only covers hand-selected yoga poses perfectly suited for seniors over 60 who may have muscle and joint constraints, pains, and aches Here are some of the best yoga poses for seniors over 60.

Seated Yoga Poses These are yoga poses done from a seated position. They offer a great way for people with mobility issues to work out without exerting too much pressure on their joints and muscles. Below are some of the most common seated yoga poses suited for seniors.

#: Hands Behind Your Back Bound Pose

This routine is the perfect way to get that extra stretch when exercising your

arms, shoulders, and chest. This yoga pose is quite easy, and you can do it while seated or standing. It is part of the various arm stretch poses like the cow face pose, arms, and the bound elbow stretches.

Here is how to perform it. 1. Begin by standing up straight with your legs slightly apart; you can also sit while facing forward. 2. Inhale, slowly bring your arms behind, then bend them at the elbow. 3. Bring them together such that your left hand is in contact with your right bicep and vice versa. 4. Now hold that position for 20 seconds. 5. Exhale and go back to your original position. 6. Continue with the routine for ten reps.

#: Thunderbolt pose

This very involving yoga pose helps strengthen and stretch your arms, core, knees, feet, and ankles. The idea is to push yourself beyond your limits by being able to tolerate the extra stretch from the pose. This is a great yoga pose because it involves most of your body muscles. Here is how to go about doing the routine. 1. Begin by kneeling in a nice and comfortable place, with your hands loosely hanging by your side. 2. Inhale and slowly lower your behind and sit on the heels of your feet. 3. Make sure you are seated comfortably, then slowly raise your arms. 4. Bend your hands upwards and ensure you extend your arms out straight as much as you can. 5. Remain in that position for 20 seconds before exhaling and returning to your starting position.

6. Continue with the same movement for ten reps.

#: Cobbler’s pose

This yoga pose is great for seniors because it helps open up the hips and leg muscles while engaging the core, which is important for stability and flexibility. The cobbler’s pose is also quite easy to perform and helps eliminate any pelvic joint tension. However, if you have a medical condition like arthritis, avoid straining yourself too much when doing the exercise. Here is how to go about doing it. 1. Start by sitting down in a nice and comfortable place. 2. Ensure that your back is straight, then place your hands on your knees. 3. Slowly bend both legs and bring your feet together by bringing the base of your feet into contact. 4. You can use your arms to push your legs into contact. Just make sure not to strain your leg too much when doing so. 5. Also, make sure your back is straight and that you’re seated in a comfortable place. 6. Stay in that position for 15 seconds before returning to your starting

position.

#: Easy pose

The easy pose is a beginner-friendly pose commonly used when meditating because it helps encourage inner calmness and peace while also aligning your spine. It is also a great pose you can do if you don’t have great flexibility for the lotus pose. The exercise also helps open up your hips and stretches your spine to help with your posture. Here is how to go about doing it. 1. Begin by sitting in a staff pose, with your legs stretched out. 2. Carefully bend your right leg inwards until it rests on your shin, then do the same to your left leg. 3. If you have flexibility issues, consider placing a pillow below your legs for support or sitting on a piece of mattress. 4. Make sure your back is straight, then place your hands on your knees or thighs. 5. Close your eyes, take a deep breath, and then breathe out. 6. Remain in that position for 20 seconds as you maintain steady

breathing.

#: Boat pose

This beginner-friendly exercise helps tone your muscles and increases your overall strength. The exercise focuses on your core and helps strengthen your legs and arm muscles. It is great for improving balance and stability as well. The boat pose also has health benefits like stimulating your thyroid gland – the gland responsible for managing the menstrual cycle– and improving kidney function, thereby improving digestion. Here is how to go about doing this exercise. 1. Start by lying down with your legs extended straight and your arms by your side. 2. Ensure your legs are together, then breathe in deeply. 3. Carefully and slowly lift your legs upwards as you simultaneously lift your head upwards. 4. Tighten your torso and use your hands to support your weight as you execute this pose. 5. Stay in that position for 10 seconds, then exhale as you slowly lower your body back to the starting position.

6. Repeat the same procedure for ten reps.

#: Seated Staff pose

This is one of the most fundamental yoga poses you can engage in because it acts as a bridge when moving from one pose to another. The best part about the exercise is that it strengthens your entire body and improves your flexibility and posture. It is also quite beginner-friendly and is ideally suited for seniors as it does not exert too much pressure on your body. Here is how to execute the movement. 1. Sit down in a pleasant and comfortable place with your legs extended straight. 2. Ensure your back is straight, then place your arms by your side while holding the surface below you. 3. Plant your palm on the ground, then gently push your body upwards. 4. Tighten your legs, then use them to support yourself when suspended in the air.

5. Remain in that position for 15 seconds, then exhale and return to your starting position. 6. Continue with the movements for about ten reps.

#: Seated forward bend pose

If you’ve been experiencing back pains or hip problems, this exercise is the perfect way to relieve that tension. Also, the exercise is perfect for improving flexibility and posture by aligning your spine. The parts worked on by this exercise include your legs, core, and hamstrings. Here is how to engage in this yoga pose. 1. Start by sitting down in a nice comfortable place, then assume the staff pose position discussed earlier. 2. Make sure your back is straight with your legs well stretched out in front of you. 3. Inhale carefully, lift your arms, and then reach for your toes by leaning forward. 4. Make sure your legs remain straight while doing this position; if you can’t reach your toes, hold onto the furthest part of your leg you can reach. 5. Remain in that position for 10 seconds, then exhale and return to your

starting position. 6. Continue with the same movement for 15 reps.

#: Head-to-knee lean pose

This is a variation of the seated forward lean pose that works to make the process a lot easier when bending. The head-to-knee pose is a great exercise that helps stretch the hamstring, hip, and back muscles. The exercise is quite easy and comfortable enough to do together with the seated forward bend on the floor. Here is how to execute this yoga pose. 1. Start by sitting down like in the staff pose with your back straight and your legs extended straight. 2. Breath in, bend your left knee and then bring the heel towards your right inner thigh. 3. Extend both your arms straight and lean forward to reach your right foot. Don’t worry if you can’t reach your foot; try grabbing onto the furthest point of your leg. 4. Lower your chest to touch your knee and your forehead to touch your shin. 5. Remain in that position for ten seconds, exhale, then return to your original position.

6. Repeat the process with your other leg and alternate between them five times–each.

#: Wide-legged straddle pose

This yoga pose is beginner friendly and super easy to perform, making it perfect for seniors over 60. It is also a great way to prepare your body for other seated yoga poses because it helps stretch your hips and thighs. Also, the wide-legged straddle pose is great for improving flexibility, which is key in dealing with mobility issues. Here is how to perform this exercise. 1. Sit down in a nice and comfortable place with your legs shoulderwidth apart and your arms by your side. 2. Keep your back straight, inhale, and extend your legs as wide as possible on both sides. 3. Keep your legs straight by pressing your thighs and heels against the floor or mat. 4. Now flex your feet outside to help stretch them towards the ceiling. 5. Remain in that position for 15 seconds, then exhale and return to your

starting position. 6. Repeat the same movement for ten reps.

#: Cow face pose

This great yoga routine helps stretch your entire body by opening up your hips, chest, and shoulders. The cow face is also great for improving posture and flexibility, especially for people suffering from mobility issues and those who spend most of their time seated. It also helps improve blood circulation in the body. Here is how to execute this yoga pose. 1. Start by sitting down in a nice and comfortable place, with your legs crossed atop each other and your hands by your side. 2. Lift your right hand upwards, then bend your elbow so that your right hand touches your shoulder. 3. Bring your left arm behind your back, then bend your elbow such that

your left hand is at the center of your back. 4. Now bring your hands and clasp them together behind your back. 5. Ensure that your ribs are not sticking out when doing this and that your spine is straight and well aligned. 6. Be in that position for 20 seconds, then slowly return to your starting position.

#: Easy pose side bend pose

This variation of the easy pose helps incorporate extra stretch in your body muscles. The exercise is great for strengthening your arms, shoulders, chest, and core muscles. It also improves blood circulation, which reduces most of the tension in your upper body muscles. Here is how to go about doing the pose. 1. Assume the easy or the meditation pose, with legs crossed in front of you. 2. Now raise both your arms up towards the ceiling. 3. Slowly and carefully bend towards your left side as much as you can. You can lower your left hand and use it for support by placing it on the floor. 4. Remain in that position for 20 seconds, then return to your original position. 5. Repeat the same procedure with your opposite side and keep alternating them for ten reps. 6. Make sure to maintain slow and steady breathing as you do this pose.

Chair Yoga Poses These poses require you to have a chair to execute them. They are great because they are a lot like seated yoga poses, thus making working out much easier. However, these poses don’t need you to be seated to do them; you can use the chair for support when executing the poses. Here are some of the most common chair yoga poses suited for seniors.

#: Seated cat-cow pose

This easy yoga pause helps ready the body for more intense yoga poses. Some people even consider this a warm-up yoga routine, but the main point behind this yoga pose is to help stretch your back, neck, psoas, and pelvic muscles. Here is what you need to do to practice this yoga pose. 1. Find a pleasant and comfortable sitting place. 2. Place your arms on your knees or hips, then draw a deep breath.

3. With your back straight, push your upper back outwards as much as possible, then lower your head down as much as possible. 4. Now slowly return to your original position before pushing your chest outwards and your head backward. 5. Do your best to ensure that the movements are slow and steady and that you simultaneously shift your chest from back to front. 6. Continue the movement for ten reps while keeping your hands on your knees or thighs.

#: Easy warrior pose

This amazing yoga routine helps strengthen and stretch your chest, hips, quadriceps, arms, and shoulders. It is also a form of chair yoga, which makes the routine easier to execute, making it ideal for seniors who struggle to stand up for a prolonged period. To do this exercise, this is how to go about it. 1. Find a nice and comfortable place to sit, preferably a chair with a backrest. 2. Carefully turn to your right as much as possible with one foot forward and the other behind. 3. Close your eyes and take a deep breath, ensuring your back is straight.

4. Slowly lift both arms upwards above your head and bring your palms together. 5. Hold that position for 20 seconds, then slowly return to your starting position. 6. Repeat the same procedure with your opposite side and continue with the movement for about ten reps.

#: Staff chair pose

This chair yoga is great for beginners and seniors with mobility issues. It may seem like an easy routine with no benefits, but it is a great way to build strength in your abdomen, chest, back, and hips. The routine can also help open a tight hamstring and ease lower back pain –this can help with alignment for other yoga poses. Here is how to do this yoga movement. 1. Start by finding a nice and comfortable place to sit. 2. Sit upright with your hands on your knees or thighs. 3. Now inhale and bring your arms backward and atop the seat behind you. 4. Slowly move to the edges of the seat as much as possible, then extend your legs forward such that your toes are facing upwards. 5. Support yourself using your arms and try and lift yourself up a bit from the chair. 6. Hold that position for 20 seconds before exhaling as you return to your

starting position. 7. Continue with the movement for ten reps.

#: Standing forward fold pose

This workout routine is similar to the back bend because it benefits the lower back and hamstring muscles. The best part about this workout routine is that you’ll need a chair, which lessens the difficulty, making the pose idea for seniors. Therefore, if you have been experiencing back problems, this is one of the best exercises you can adopt. Here is how to do the routine. 1. Start by standing in front of a chair while facing you. Ensure you are standing straight and that your legs are close together. 2. Loosely hang your hands by your side, then bend forward as much as possible until your head rests on the seat. 3. Bring your hands forward and place them on the seat to cushion your head as you lay it down. 4. Ensure that your legs are straight and remain in that position for 20 seconds. 5. If you can’t reach the seat with your head, use pillows to make up the difference or find a taller surface you can lean on.

6. Stay in that position before exhaling and returning to your starting position. 7. Continue with these movements for about ten reps.

#: Seated eagle arms pose

The seated eagle arms pose is a beginner-lever chair yoga pose that strengthens the back, shoulders, and arms, making it especially suited for people who sit throughout the day and seniors who suffer from back and neck problems. It helps provide quick relief to a strained neck, shoulders, and arms while also improving your flexibility. Here is how to perform this routine. 1. Begin by sitting down in a nice and comfortable place with your back straight and legs firmly planted on the ground. 2. Breath in, then bring your left hand forward into a bend. 3. Carefully and slowly wrap your right hand over your left hand so they look intertwined from the elbow up. 4. Keep them suspended in the air and hold that position for 20 seconds. 5. Exhale and return to your original position before interchanging the movement with your other hand. 6. Continue alternating between your hands for ten reps.

#: Seated star pose

As the name suggests, this pose tries to mimic a star in that you are seated, but when you raise your arms and legs, you create the shape of a star. This routine strengthens your arms, shoulders, back, and chest muscles. Here is how to carry out this exercise. 1. First, sit in a nice and comfortable place, facing forward, with your back straight. 2. Place your arms on your knees or thighs and relax. 3. Breathe in and slowly lift your hands upwards and outwards at an angle of forty-five degrees. 4. Ensure your hands are as straight as possible before moving towards the edge of the seat. 5. Slowly and carefully lift both your legs up and outwards at an angle similar to your hands as much as you can. 6. Now hold that position for 15 seconds.

7. Exhale and lower your arms and legs back to their original position. 8. If you feel like the routine is too difficult to handle, you can forego raising your legs and raise your arms.

#: Seated side twists

This yoga pose stretches your back, chest, hips, arms, or shoulder. It is part of the various common chair yoga poses that have proven very effective at relieving back pain while improving the flexibility of your upper body. Also, the seated side twist is very beginner-friendly and easy to perform. Here is how to do the movement. 1. Sit down in a nice comfortable place in a seat with a backrest. 2. Plant your feet firmly on the ground and face forward, with your back straight. 3. Breathe in, then lift both your hands up. 4. Carefully tilt your body towards your right until you can hold the backrest of your seat using both arms. 5. Tilt as much as possible while keeping your legs rooted firmly.

6. Stay in that position for 20 seconds before exhaling and returning to your original position. 7. Repeat the same process with your other side and continue alternating for ten reps.

#: Elbow rolls

Elbow rolls are a variation of shoulder rolls and elbow bending that helps strengthen and stretch your arms, chest, and shoulder muscles. You can do this exercise when you are standing or seated. It helps reduce any tension in your shoulder joints. Here is how to go about doing the routine. 1. Begin by standing up straight with your legs slightly apart or seated with your back straight. 2. With your hands loosely hanging by your side, breathe in and lift your right hand forward. 3. Bend your right arm by bringing your right hand towards your right shoulder. 4. Carefully and slowly move your bent arm in a circular motion from back to front.

5. Make ten circular motions, then exhale before returning to your starting position. 6. Repeat the same procedure with your other hand and continue alternating arms for ten reps.

#: Standing hip flexion-extension pose

This is another great yoga routine that helps stretch and strengthen your hip muscles, thus improving your balance and posture. It is quite an easy exercise that provides quick relief when you feel tension build-up in your hip joints or muscles. This yoga pose also helps strengthen your core and leg muscles in general. This yoga exercise has two main variations: swinging your leg from back to front and then to the sides. Here is how to perform this movement. 1. Begin by standing upright with your back straight and your legs close together. 2. Place your hands on both sides of your waist and relax. 3. You can choose to stand on a block for this exercise or do it without the block. 4. If you have a block, step on it using your right leg such that your left leg remains suspended in the air. 5. Slowly and carefully lift your left leg forward and upwards as much as possible, then pause in that position for 10 seconds. 6. Slowly lower it down, swing it back as much as possible, then pause again for 10 seconds. 7. You’ll have completed one cycle when you return to your starting position.

8. Take a deep breath, swing the same leg sideways to the left as much as you can, and hold for 10 seconds before exhaling and returning to your starting position. 9. Repeat the same procedure with your right leg and continue with the movements for ten reps each.

Standing Yoga Poses Standing yoga poses are the most common yoga poses people engage in because of their numerous health benefits. The best part about these yoga poses is that you gain all the benefits of yoga more quickly and efficiently. Here are some of the most common standing yoga poses for seniors.

#: Calf stretch pose

This easy standing yoga pose helps focus on your calves, feet, hips, and ankle muscles. It generally helps strengthen the muscles in your legs, which helps o improve your stability and balance. This yoga pose is super easy and requires a big book or object you can comfortably step on; however, you can also do the exercise while seated or standing, making this pose ideal for seniors over 60. Here is how to do the exercise. 1. Begin by sitting in a nice and comfortable place –you can also stand with your legs together.

2. Next, place the book or your object of choice in front of your feet. Ensure the object you decide to use can hold your weight. 3. Take a deep breath, and with your hands loosely hanging by your side, raise the tip of your feet, then place them on the book or object of your choice. 4. Ensure you place your feet firmly on the book until you feel a strain in your calf muscles. 5. You can also try alternating between your feet when placing them on the book. 6. Be in that position for 20 seconds before returning to your original position. 7. Continue with the movement for 15 reps.

#: High lunge pose

This yoga pose is a variation of the famous lunge pose that has proven very effective at strengthening your hamstrings, hips, arms, and quadriceps. It is also quite easy to do, but you need a chair. The yoga routine is also a great way to improve stability and balance. Here is how to go about doing this yoga pose. 1. Begin by standing in front of a chair with your back straight and your legs shoulder width apart. 2. Breathe in, then slowly bring your right leg forward to lean against the chair. 3. Slowly bring your left leg backward and extend it straight behind you until you stand on your toes. 4. Lean forward and hold the seat in front of you. 5. Stay in that position for 20 seconds before exhaling and returning to your original position. 6. Continue with the movements for ten reps.

#: Garland pose

The garland pose is an easy yoga pose that is a variation of the sumo squat. It helps strengthen your lower back, hips, knees, and pelvic muscles. The best thing about this yoga pose is that you can do it against a wall or without support. It is also great for improving your flexibility, which helps improve your stability. Here is how to go about doing this yoga exercise: 1. Begin by standing upright with your legs shoulder-width apart; if you’d like extra support, stand against a wall. 2. Take a deep breath and lift your arms as high as possible. 3. Bring your hands together, and with your back straight, lower your behind into a squat. 4. Once in a squat, remain in that position for 15 seconds. 5. Exhale as you go back to your starting position. 6. Repeat the same procedure for ten reps.

#: Tree pose

This great yoga pose helps you gain better balance and concentration as a senior. The pose majorly helps strengthen your core, legs, and abdomen. Hip problems normally cause mobility issues, which this pose can help deal with. The tree pose is also quite easy and can help improve your stability. Here is how to go about doing the exercise. 1. Start by standing up straight with your legs hip-width apart and your hands loosely hanging by your side. 2. Slowly bring your hands forward and bring your palms together into the praying hands pose. 3. Now breath in and plant your feet in the ground. 4. Carefully and slowly lift your right leg upwards as much as possible, then place it on your left knee. 5. Stay in that position for 20 seconds and ensure you are stable. 6. Exhale and slowly go back to your starting position. 7. Alternate with your other leg and repeat the same procedure.

#: Mountain pose

This is generally the easiest yoga pose you can engage in because it is the starting point of almost all standing yoga poses. Sometimes called the resting pose, the mountain pose is great for improving stability and posture as it allows you to align your spine. Here is how to do the mountain pose. 1. Start by standing up straight with your legs close together and your arms loosely hanging by your side. 2. Now slowly move back and forth or sideways until you have even weight distribution and until you gain stability. 3. Ensure your back is straightened by envisioning a cord passing through your spine. 4. Inhale as you relax your body by pulling your shoulder blades backward and your shoulders downwards.

5. Hold the pose for 20 seconds while you keep a steady breath.

#: The twisted warrior pose

The twisted warrior pose is a variation of the easy warrior pose we discussed earlier; it is also similar to the revolved side angle pose, but the difference is in arm positioning. The twisted warrior pose helps improve your balance while also strengthening your feet, legs, ankles, and abdominal muscles. This yoga pose also greatly enhances your shoulders, hamstring, and upper back flexibility. Here is how to get into the twisted warrior pose. 1. First, begin by standing up straight with your legs shoulder width apart. 2. Now take a deep breath as you extend your left leg back as much as possible until you’re using your toes for support. 3. Bring both arms to your front, then put your palms together to form praying hands. 4. Bend your right knee as you lean forward, then twist your torso towards your right as much as possible.

5. Ensure your left leg is straight and that you twist to your left as much as possible. 6. Stay in that position for 15 seconds, then exhale and return to your original position. 7. Repeat the same procedure with your other side and continue with the movements for ten reps.

#: Warrior pose III

As the name suggests, this is part of the warrior pose series commonly practiced by most people. This is an easy yoga practice that helps open up your hips and chest while also helping stretch your thighs, calves, ankles, and groin. Here is how to go about doing this yoga pose. 1. Begin by standing up straight with your legs slightly apart and your hands loosely hanging by your side. 2. Take a deep breath, then slowly lean forward before extending your arms straight above your head as much as possible. 3. Once you have aligned your back and arms straightly, steady your right leg and plant it firmly on the ground. 4. Slowly and carefully lift your left leg from the ground and bring it upwards behind your back until it aligns with your back in a straight line.

5. Now remain in that position for 20 seconds, then exhale. 6. Return to your starting position and continue with the movements for ten reps.

#: Pyramid/Triangle pose

The triangle pose is a variation of the forward lean pose that helps strengthen your back, hamstring, and core. The exercise is a simplified version of the forward lean pose because you don’t have to bend all the way down when standing up straight. Here is how to execute the exercise. 1. Start by standing up straight with your legs hip-width apart and your arms loosely hanging by your side. 2. Take a deep breath, then take a step forward using your right leg. 3. Now carefully and slowly lean forward, then use both arms to reach down and hold your foot or ankle. 4. The step you make should lower your body to a comfortable position. 5. Remain in that position for 20 seconds, then exhale before returning to your starting position. 6. Continue with the same movements for about ten reps.

#: Standing pelvic rotations

This fun and interesting yoga workout routine improves your balance and stability in impressive ways. One of the most common problems among seniors is hip dislocation or hip pain that causes mobility issues and problems. This yoga pose helps open up those hips and release any tension in your pelvic joints that can cause you to have issues. Also, it is quite easy and comfortable enough to do from a standing position. Here is how to get into this yoga pose. 1. Stand up straight with your legs close apart and your back straight while facing forward. 2. Now place your arms on your waist on both sides and take a deep breath. 3. Raise your left leg as high as possible and bend it at the knee. 4. Ensure that your right leg is stable enough before you can shift your left leg.

5. Slowly and carefully shift your left leg towards your right leg until they come into contact. 6. Stay in that position for 15 seconds before returning to your starting position. 7. Repeat the same procedure with your other leg and continue with the movements for ten reps.

#: Goddess pose

This beginner-friendly yoga pose is great for opening up your hips, thus making it great for improving flexibility and balance. Also, the exercise is great for stretching and aligning your knees, ankles, and hip joints. The pose is especially great for women because it helps alleviate symptoms related to the menstrual cycle and hormonal issues. This yoga pose is also popular in prenatal yoga because it helps open up the hips and groin area. Here is how to go about doing this yoga pose. 1. Stand up straight with your legs shoulder-width apart and arms by your side. 2. Extend your legs as wide apart as possible, then lower your body down until your hips and shin form a 9o degrees angle. 3. Lift your arms upwards and sideways by bending them to form a ninety-degree angle.

4. Keep your back straight and inhale. 5. Remain in that position for 20 seconds before returning to your starting point. 6. Continue with the same procedure ten times.

Kneeling Yoga Poses These are yoga poses that need you to kneel to execute them. The best of such poses are :

#: Table top pose with a raised arm/leg

This fun yoga is quite easy and provides many benefits to the body because it helps stretch and strengthen your back, core, pelvic, arm, and shoulders muscles. It offers various sequences of the same yoga movement, but raising an arm or a leg is the most common. Here is how to get into this pose with one arm raised. 1. Begin by going down on your knees with your arms loosely hanging by your side. 2. Carefully lean forward and hold the floor before using both palms. 3. Ensure you assume the posture of a table with your back straight and while facing down.

4. Inhale and engage your core before gently extending your right arm up and forward as much as you can. Ensure you are stable enough when doing so. 5. Hold that position for 20 seconds before lowering your arm back down. 6. Repeat the same procedure with your other arm and keep alternating for about ten reps. 7. If you feel strong enough, you can extend one leg out when extending your arm.

#: Child’s pose

The child’s pose is one of the best yoga practices for stretching your lower back, knees, hips, thighs, and ankles. It is also great for increasing blood circulation in your body while relieving any tension in your spine, shoulders, and neck. The child’s pose is also beginner-friendly and perfectly suited for seniors who want to relax before going to sleep. Here is how to do this yoga pose. 1. Begin by kneeling down with your knees hip-width apart. 2. Slowly lower your back down and sit on your heels. Make sure to place a pillow or a mattress under you to avoid hurting your feet. 3. Inhale, slowly lean forward until your face touches the floor, then extend your arms forward as much as possible. 4. Stretch your back as much as possible, then maintain that position for 20 seconds. 5. Exhale, then lift back up to your starting position. 6. Continue with the same procedure for five reps.

#: Low lunge pose

This is yet another variation of the lunge pose that helps improve your posture and general flexibility. The low lunge pose is great for stretching and strengthening your legs, hamstrings, and core. It is quite easy to perform and is great for improving blood circulation in your body. Here is how to go about doing the exercise. 1. First, start by standing with your back straight and your legs hip-width apart. 2. Let your hands hang freely by your side. 3. Now slowly and carefully make a huge step forward using your right leg, then bend it to lower your body downwards. 4. Extend your left leg backward such that you are balancing on your toes.

5. Go down as much as you can, then bring your hands down to touch the floor surface beside your foot. 6. Remain in that position for 20 seconds before returning to your starting position. 7. Now repeat the same procedure for about 15 reps.

#: Camel pose with a variation

This simple yoga pose helps strengthen your arms, shoulders, knees, and neck. It also improves stability and posture in general by opening up blood circulation in your body. Here is how to go about doing this yoga pose. 1. Start by kneeling in a nice and comfortable place with your legs close together and back straight. 2. Inhale slowly and carefully lean back; as you do so, bring your arms backward to touch the floor behind you. 3. Lower your upper body down until your hands can touch the ground for maximum support. 4. Ensure your head and knees remain well-aligned in a straight line. 5. Stay in that position for 20 seconds while taking slow and steady breaths. 6. Slowly return to your original position and continue the movement for ten reps.

#: Gate pose variation lunge

This great yoga pose is a variation of the common lunge pose, meaning the benefits are similar. This exercise is great because it works out most of the muscles in your body, including the hamstrings, gluteus, hips, quadriceps, and knees. It is also quite easy on the joints and muscles, making it a great exercise for seniors. Here is how to get into this yoga pose: 1. Start by standing upright with your back straight and your hands loosely hanging by your side. 2. Inhale, slowly and carefully bend your right knee, then lower your left knee into a kneeling position. 3. Make sure your back is straight, then place your right hand on your right knee. 4. Now raise your left arm upwards as much as you can, then stay in that position for 20 seconds.

5. Exhale and go back to your starting position. 6. Repeat the same procedure with your other leg and continue the movement ten times.

#: Downward-facing dog

The downward-facing dog is an amazing yoga exercise suited for beginners or seniors who want to stretch the muscles in their legs and back. It has similar benefits to the forward lean pose or the pyramid pose. The downward-facing dog yoga pose is also a great way to improve your posture and stability because it aligns your spine and opens up your hip flexor muscles and joints to give you a better range of motion. Here is how to get into this yoga pose: 1. Begin by kneeling down in a nice and comfortable place with your back straight. 2. Let your arms loosely hang by your side, then breathe in. 3. Slowly lean forward and bring your arms over your head to touch the floor before you. 4. Once you touch the floor, plant your hands and steady your hands. 5. Carefully raise your behind upwards until your legs are straight and your upper and lower body forms a ninety-degree angle.

6. Remain in that position for 20 seconds before exhaling and returning to your starting point. 7. Repeat the same procedure ten times.

Lying Down Yoga Pose These yoga poses require you to lie down horizontally to execute. They are easy to do and do not exert much pressure on the joints, making them perfect for seniors. Below are some of the most common lying down yoga poses ideal for seniors over 60

#: Supine pose with a raised leg

This is a very easy exercise you can comfortably do when lying down. It helps stretch and strengthen your core and leg muscles. The idea is to stretch your legs as much as possible while remaining very comfortable, which is why the exercise is beginner friendly. Here is how to go about doing the exercise. 1. Start by lying down in a nice and comfortable place with your arms by your side. 2. Ensure your legs are together and extended out as much as possible. 3. Breathe in, then carefully raise your right leg straight up above you. 4. Ensure your left leg remains straight as you do this and remain in that position for 15 seconds.

5. Exhale as you slowly lower your right leg and return to your original position. 6. Repeat the same procedure with your left leg and continue alternating between your legs for ten reps.

#: Sphinx pose

This is one of the easiest yoga poses you’ll come across; it mainly focuses on strengthening your lower back and engaging your core. It is also great for opening up your chest and exercising your rear deltoids. The best part is that you can do this yoga pose while lying down, making it a lot easier and fun. Here is how to go about performing this yoga pose. 1. Lie down flat, preferably on a mattress, with your head facing downwards. 2. With your hands by your side, use them to pull your chest up from the ground as high as possible while keeping your torso glued to the floor. 3. Once you are high as possible, plant your arms on the ground and stay in that position for 20 seconds. 4. Make sure you feel the stretch at the lower part of your back. 5. Once done with the 20 seconds, carefully lower back to your starting position.

6. Continue the same process for about ten reps.

#: Reverse tabletop pose

This variation of the tabletop pose we discussed earlier helps improve your posture and gives you the energy boost you need. This pose stretches the front side of your body and shoulder while stretching your legs, wrists, and arms. It might be tricky to do at first, but once you get the hang of it, it becomes easier. Here is how to go about doing the exercise. 1. Start by sitting down in the staff pose with your legs extended straight in front of you. 2. With your legs slightly apart, bend them upwards such that your feet are flat on the surface. 3. Bring your hands behind you on the surface and hold your ground. 4. Slowly lift your hips upwards as you firmly plant your feet and hands on the ground. 5. Lift your chest by straightening your arms, making sure your knees are at a 90 degrees angle.

6. Make sure your chest and stomach are straight, then drop your head backward. 7. Hold the position with the strength of your legs, then take a deep breath. 8. Remain in that position for 20 seconds before relaxing back down to the floor. 9. Continue with the same movements for ten reps.

#: Bridge pose

This simple pose strengthens the back, hamstring, buttocks, and other muscle groups in your core. This yoga pose is great for dealing with back pain and has also shown great capacity to improve digestion and relieve headaches. Also, this yoga pose is great for stretching your spine in readiness for more challenging back bend poses like the backward tabletop pose. Additionally, the bridge pose helps improve blood circulation by calming the brain and nervous system. Here is how to go about doing the exercise. 1. Lie down on the floor with your legs stretched out straight. 2. Slowly raise and bend your knees until your feet are flat on the ground. 3. While keeping your hands by your side, plant your palms on the floor, then raise your torso upwards as much as possible. 4. Support your weight using your hands and let your head comfortably lie on the ground. 5. Stay in that position for 15 seconds while maintaining slow and steady breathing, then return to your starting position.

6. Continue with this movement for ten reps.

#: Plank pose

This very common yoga pose is widely used and borrowed by other types of fitness regimens. It is a good workout routine that is great for both beginners and advanced athletes since the more you stay in this position, the more technical it becomes and the more effective it is. The exercise is useful in strengthening your arms, wrists, and spine while strengthening your core and toning your body. It is usually one of the poses in the traditional Sun Salutation. Here is how to go about doing this routine. 1. Start by kneeling in a nice and comfortable place. 2. Inhale and lean forward by bringing your arm to touch the floor in front of you. 3. Plant your palms firmly on the ground, then lift your pelvic area upwards before extending your legs straight behind you such that you

are balancing on your toes. 4. Ensure your legs and spine remain well-aligned, then stay in that position for 15 seconds. 5. Exhale, then lower back to your original position. 6. Continue with the same procedure for ten reps.

#: Chaturanga

Chaturanga is a Sanskrit word used to mean four-limbed staff pose. This is one of the most common beginner yoga poses and is the 8th pose of the Sun Salutation and is considered a bit more advanced than other yoga poses. Therefore, this pose is ideal if you’d like to experience or engage in a strenuous activity that helps strengthen and tone your abdominal muscles, arms, legs, and arm muscles. Chaturanga is a variation of the plank pose; thus, it helps improve posture and flexibility. Here is how to get into this yoga pose: 1. Begin in the plank pose with your legs and arms extended straight out. 2. Take a deep breath, and lower your chest down by bending your arms as low as possible. 3. Ensure your legs remain aligned with your back in a straight line, then stay in that position. 4. Be in that position for 20 seconds before exhaling and returning to the plank position. 5. Repeat the same procedure for ten reps.

#: Half wind release pose

This asymmetrical pose is a variation of the wind release pose that helps engage and prepare your spine and back muscles for more intense poses like the plow pose. This yoga pose opens up your hip muscles while helping you release any unwanted gas in your body. It is also quite easy on the bones and muscles, thus making it beginner friendly and great for seniors looking to stretch and strengthen their backs, hips, gluteus, and knee muscles. Here is how to execute this yoga pose. 1. Begin by lying down flat on the floor with your legs close together and your arms by your side. 2. Inhale, then slowly lift your right leg upwards and bend your knee. 3. Pull your leg towards you, lock both hands on that knee, then push it towards your chest as much as possible. 4. Remember to keep your other leg straight and maintain slow and steady breathing. 5. Remain in that position for 20 seconds before returning to your

original position. 6. Repeat the same procedure with your other leg and continue alternating between legs for 15 reps.

#: Corpse pose

Also called Savasana, this helps you relax and unwind as you close your workout session. The main point of this pose is to give yourself a few moments to calm down and relax as you maintain slow and steady breathing to help your muscles relax. Here is how to execute this yoga pose. 1. Lie flat on the floor or a yoga mat with your arms spread out slightly by your side and your legs extended and shoulder-width apart. 2. Now close your eyes and relax. 3. Clear your mind and don’t think of anything; your only goal is to breathe. Let your breathing flow naturally and stay in that position for 15 seconds. 4. Slowly open your eyes and gradually get up as you stretch your arms and legs.

Conclusion Working out is challenging for seniors over 60. Therefore, a workout regime that understands your physical state is important because it makes habituating exercise into your life easier. Additionally: To gain all the benefits highlighted in the yoga exercises covered in this guidebook, you need to make yoga a part of your life where you engage in these poses regularly. Yoga is the best and safest way to improve your general well-being with little to no side effects. If you have been searching for a way to adopt yoga, there is no better time to do it than now, and the yoga poses in this book are the best way to get started. Good luck!

PS: I’d like your feedback. If you are happy with this book, please leave a review on Amazon. Please leave a review for this book on Amazon by visiting the page below: https://amzn.to/2VMR5qr

[1]

https://www.academia.edu/37839276/Yoga_in_America_Study (PDF) Yoga in America Study | One Stop Shop - Academia.edu [3] https://www.nccih.nih.gov/research/wellness-related-use-of-common-complementary-healthapproaches-among-adults-united-states-2012 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4332178/ [5] Wellness-Related Use of Common Complementary Health Approaches Among Adults: United States, 2012 | NCCIH (nih.gov) [2]

Do 12-Week Yoga Program Influence Respiratory Function of Elderly Women? - PMC (nih.gov) [6] Effects of Yoga on Quality of Life and Pain in Women With Ch... : Journal of Women’s Health Physical Therapy (lww.com)