Yoga for the elderly: safe preparations and movements

Old age is not a reason to leave the exercise routine. For the elderly with limited mobility, moderate exercise such as yoga is very beneficial for the health of the body and can refresh the soul and mind. Yoga for the elderly can also be done anywhere without the need for special equipment.

To obtain optimal benefits, the following guidelines need to be applied.

Preparation before doing yoga for the elderly

The health condition of the elderly is certainly different from that of younger people. There are a number of preparations that need to be done before the elderly can carry out an exercise routine. This aims to reduce the risk of injury or other health problems related to limited body movement.

Preparations that need to be done include:

• Consider the health problems experienced by your elderly. Older people usually have problems with bones, high blood pressure, glaucoma, or arthritis. Begin yoga with light movements specifically for the elderly to form the correct basic position.
• Everyone can do yoga, but it is better if the elderly have experienced yoga instructors. A yoga instructor can help the elderly do a type of yoga based on their health condition.
• Know your body's abilities and don't overdo sports movements. Avoid movements that increase the risk of sprains or even injuries.

Various yoga poses and movements for the elderly

Yoga movements for the elderly are generally simpler and can be done sitting or lying down. Here are a few examples:

1. Mountain pose

The mountain pose is useful for maintaining balance while standing and keeping the legs healthy and strong as the elderly begin to slouch. Stand with the entire surface of your feet touching the base. Hold your stomach in while keeping your shoulders and back relaxed. Inhale 5-8 times, then exhale through your nose.

2. Tree pose

Stand straight, then lift one of your legs towards the inner thigh. Keep it at the same height as the knees. Raise your hands in an arms crossed position, then breathe out 5-8 times.

You can use assistive devices such as chairs if you are unable to stand for a long time. This pose is great for the elderly because it trains balance and concentration.

3. Triangular pose

This yoga movement is useful for maintaining flexibility in the waist in the elderly. Stand with your feet wide and your feet facing forward. Tilt your body to the left with your left hand touching the bottom of the knee. Raise your right hand so that it is straight up. Repeat on the right side of the body.

4. Butterfly pose / Cobbler pose

Butterfly yoga pose is useful for flexing the thigh and knee muscles as well as improving the digestive system of the elderly. Sit in an upright position, then bring the soles of your feet together as your knees open to the sides. Place your hands on both feet. Maintain this position for a few seconds.

5. Bird dog

Start by leaning on both knees. Lift and straighten your right hand forward while extending your left leg back. Hold your stomach in.

Do this for a few seconds, then repeat by extending your left hand and right leg. Repeat this pose 5 times. This position is useful for strengthening the abdominal muscles and the back of the body

6. Downward facing dog

This is the best yoga pose for maintaining flexibility and joint strength in the elderly. Start by resting on your hands and knees while extending your toes forward. Then, lift your waist and back up so that your body forms a triangle. Hold for 5-8 breaths, then slowly lower yourself down. Repeat 2 times.

After doing a series of yoga movements for the elderly, end with relaxation while lying down. Inhale slowly and allow your muscles to relax again. Do all the movements in the right way so that the body can benefit from them.

Yoga movements that are carried out regularly will provide a myriad of benefits for the health of the elderly. That way, the elderly can enjoy their old age without having to experience pain and muscle stiffness due to lack of physical activity.

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