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11 EFFECTIVE YOGA POSES FOR WOMEN OVER 60

Yoga is becoming increasingly popular among the elderly, particularly among women over 60. The numerous advantages that this traditional type of exercise offers are irresistible. In fact, there are certain yoga poses for women over 60 that are highly beneficial for this age group. Yoga can be intimidating, especially if it is your first time doing it and you are utterly out of shape. The good news is that you have decided to incorporate yoga into your routine in order to strengthen yourself holistically!

Here are some really tempting reasons as to why any woman above 60 should include yoga in her life:

1. Move and Move, But With Zero Strain

Walking alone is not sufficient when it comes to aging healthily. You need some kind of strength training, which ensures that your mobility remains tactile. According to doctors, the best way to age healthily and strongly is to adopt yoga. Your body will take it easily and you will enjoy it for sure. Yoga strengthens your body by gently coaxing it to indulge in some mild turns and twists. Since you are not using any external weights, the chances of injuries are negligible.

2. You Will Enjoy Better Flexibility

As you age, you become stiffer and less flexible. With yoga, you can stretch a little more. The improved levels of flexibility will enable you to improve the range of your movements as you age. Keeping the spine pliable is essential to prevent you from getting bed ridden.

3. You Will Be Able To Tackle Menopausal Issues Better

Stress, insomnia, weight gain, dry skin, irritability, osteoporosis ─ these are just a few of the issues women face during menopause. You can now keep these irritating menopausal conditions at bay with yoga. Be it hot flashes or back pain, just do the Child’s Pose. You will immediately feel the difference.

4. Your Bones Will Have An Extended Lifespan

Brittle bones leading to osteoporosis and fractures are quite common in women who are 60-plus. Yoga can help in slowing down the pace at which you are experiencing loss of bone density. The pains and inflammations experienced will also be smoothed out. Studies suggest that women above 60 who practiced yoga for at least 2 years actually gained bone mineral density.

5. Your Mind Will Remain Sharp

Yoga helps in improving your memory and preventing various age-related cognitive issues. Doing some mild inversion poses, such as Downward Facing Dog or Legs Up The Wall could improve the circulation of blood, keeping your mind sharp.

You can give these yoga poses a go:

1. Tadasana – Mountain Pose

Benefits:
This is one of the simplest of asanas, which does a good job of correcting your posture. Breathing is the spirit of yoga. So, make sure to breathe as you go through with this pose. Here is what you can expect from Tadasana:

• Stronger and toned thighs, ankles, arms, and abs
• Better digestion
• Better circulation
• Lower tension and stress levels
• Better mobility
• Higher levels of energy
• Steadier breathing
Repeat Tadasana five times without taking any breaks.

 

2. Uttanasana – Standing Forward Bending Pose

Benefits:
A mild inversion pose, this is commonly used to combat osteoporosis as well as menopause . A gentle hamstring and hip stretching exercise, it eases your stress levels too. Some of the benefits Uttanasana renders include:

• Better circulation of blood
• Improved digestive fire
• Gentle back massages easing your back pain
• Strengthens and tones hips and hamstrings
• Eases stress
• Younger looking skin
• Better sleep
Note: Avoid this exercise if you have back pain as it may worsen the issue.

 

3. Adho Mukha Svanasana – Downward Facing Dog Pose

Benefits:
With its innumerable benefits, it can be done by you with utmost ease. However, if you find it difficult to come all the way on your fours with hips pointing to the ceiling, take the help of a table top. Along with combating your menopausal distress, it is also effective in preventing the onset of osteoporosis. Here are some of the positive effects of practicing this simple yoga asana:

• Better circulation of blood
• Eases menopausal discomfort
• Eases tension
• Strengthens shoulder joints
• Hamstrings and arms get a good stretch
• Strengthens bones and prevents osteoporosis
• Elongates and strengthens spine
• Eases back pain
• Peps up your memory and cognitive power

4. Virabhadrasana I – Warrior I Pose

Benefits:
Strengthen your legs and hips with a standing yoga pose. Just make sure that your hips are squared to the front and not to the side. This ensures that your hips are stronger. A wholesome and holistic energising pose, it improves your breathing potential too. Check out what advantages you can reap by practicing Warrior I pose.

• Stronger back, ankles, legs, arms, and shoulders
• Your lungs, chest, and hips open up
• Better stability, balance, and focus
• Better circulation
• Better respiration
• Reduces any stiffness in the neck
• A 360 degree rejuvenating and energising experience

 

5. Paschimottanasana – Seated Forward Bend Pose

Benefits:
Along with helping you combat depression and stress, this pose could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from Seated Forward Bend Pose:

• Stretches your lower back, hamstrings, and spine
• Calms down your mind
• Eases anxiety and stress
• Bestows better digestive fire
• Helps in easing menopausal symptoms
• Lowers fatigue
• Stimulates better blood circulation to the spinal nerves and muscles.
• Stimulates the better functioning of the ovaries, uterus, kidneys, and liver

6. Balasana – Child’s Pose

Benefits:
Relax like a child with your forehead resting on the mat while your hands relax alongside your body. It is an essential pose advocated to induce a sense of calmness and relaxation. It is also helpful in improving your digestive system and better handling of menopausal issues. Check out what Balasana has to offer you.

• Helps in releasing the tension experienced in the shoulder, chest, and back
• Alleviates anxiety and stress
• Flexes your vital organs, maintaining and improving their suppleness
• Eases fatigue
• Relieves lower back and neck pains
• Improves circulation levels
• Better digestive power
• Elongates and strengthens the spine
• Calms you down

 

7. Baddha Konasana – Bound Angle Pose

Benefits:
Take care of your hands, joints, legs, and back with utmost care with Baddha Konasana. This pose targets the areas of your body that are more susceptible to pains and aches. Along with strengthening your lower back, it also soothes menopausal complaints. Here are some of the benefits of Baddha Konasana:

• Improves and strengthens inner thighs, knees, and groins
• Opens up hips and groins
• Soothes menopausal complaints
• Improves digestion
• Eases stress and fatigue
• Opens the lower back, thus eases sciatica and lower back ache

 

8. Ardha Pavanamuktasana – One Legged Wind Releasing Pose

Benefits:
It is a powerful, yet gentle stretch offered to the mid and lower back as well as hips. The entire muscles of that region get a good massage and stretch, soothing out the nagging back ache. So, why exactly should you practice Ardha Pavanamuktasana? Read on to know.

• Stretches your neck and back
• Improves blood circulation
• Enhances the digestive power
• Relieves gasses trapped in the abdomen
• Eases constipation
• Strengthens lower back
• Massages your pelvic muscles
• Eases menopausal discomforts
• May tone thighs, butts, and lower abs

 

9. Bhujangasana – Cobra Pose

Benefits:
Give your back and abdominal muscles a good stretch and strengthen them with this Cobra Pose. Make sure you keep your shoulders relaxed and rolled backwards to avoid injuries. You can keep a block beneath the hands if you need additional support. This is how Bhujangasana benefits you:

• Eases lower back stiffness
• Improves your flexibility
• Soothes menopausal issues
• Improves your mood
• Reduces abdominal fat
• Tones your arms, abs, and butts
• Eases fatigue and stress
• Strengthens spine
• Eases sciatica

 

10. Shavasana – Corpse Pose

Benefits:
Wind up your yoga class with this simple, yet powerful yoga pose. It is not just a relaxation pose, but it allows you to create an awareness about your body and breathing pattern. This is how Shavasana helps you:

• Minimises tension
• Trains the mind
• Relaxes the mind
• Creates an awareness about yourself
• Awakens creativity
• Enhances memory and learning capacity
• Counteracts stress

 

11. Vrksasana

Benefits:
Vrksasana, or the Tree Pose, is a standing yoga posture that enhances balance and flexibility. It primarily stretches the thighs, groins, and the chest, promoting greater flexibility in these areas. It is a wonderful pose for grounding yourself and improving your overall sense of balance and poise. Here are some pf the benefits of this yoga asana:

• Improves Balance
• Strengthens Leg Muscles
• Tones Abdominal Muscles
• Enhances Concentration
• Reduces Stress
• Improves Posture
• Enhances Hip Flexibility
• Improves Digestion

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