Age is just a number! However, with this optimism, we must not forget that the body does get old. We need to strike a perfect balance between the young mind and the ageing body. Yoga is the perfect instrument that helps maintain this balance amongst senior citizens. It not only improves your mental flexibility but also makes you self-reliant, healthy and improves your stamina to carry on with daily chores.
Some of the beneficial asanas for senior citizens are:
Parvatasana: You can practise this by either sitting down on the floor, in the standing position or even on a chair. This asana gives a good stretch to the spine and improves its overall health. It also helps to improve focus and concentration. Bring your palms together in namaskar mudra. Inhaling, stretch the arms up, above your head and stay there for five to six normal breaths. Exhaling, gently bring your arms down and relax.
Baddha Konasana: It is popularly known as the Butterfly Pose. This simple posture exercises the joints and hips that inadvertently helps to clear the bowel movements and also regulated digestion. It also helps to reduce the stiffness and pain of the knee joint.
Sit comfortably on the floor or on the bed with your legs stretched in front of you. Bend the legs and bring the soles of your feet together, bringing the legs as close to the body as possible. Grab the feet together and gently flap your knees up and down. After flapping the legs for 15-20 times, gently release the asana.
Talasana: It works well for the stooping elderly citizens and helps to improve the posture. Along with this, it also strengthens the muscles in the thighs and ankles. Thus strengthening the legs and making it easier to move.
Stand with a one-foot distance between the legs and hands by the side of the body. Inhaling, take your arms above your head and simultaneously lift your heels so that you are on your toes. If you are not able to balance then you can keep your feet flat on the floor.
Stretch upwards and breathe normally for six seconds and gently release the asana.
Shavasana: It is a simple asana that is the most difficult one to practice. This helps release the pent-up stress and reduce body pain, fatigue and tension. It also helps completely relax the mind and prepare you for a good night’s sleep. Simply lie down on the back and surrender yourself, try to consciously relax each body part.
Tips for elderly yoga beginners:
1. Avoid overeating and eat only when you are hungry. Try to eat four meals a day, even if they are in small quantities.
2. Take regular walks, even if it’s inside the house.
3. Socialise and surround yourself with like-minded individuals, preferably your own age.
4. Avoid asking others to do all your work. If you feel thirsty, get up and go to the kitchen yourself and get a glass of water. The more you keep using the joints, the fewer troubles they will give you
The more you will practise yoga, the more independent or aatmanirbhar you will become.
The writer is Director of The Yoga Institute.