Yoga for seniors: 8 Yoga asanas that increase flexibility, mobility in senior adults

World Yoga Day: Marjariasana (Cat-cow pose) (Image: Canva)

International yoga day 2024: Yoga, an ancient practice originating in India, offers a holistic approach to physical and mental well-being through a combination of postures (asanas), breathing exercises (pranayama), and meditation. This practice, which has been refined over thousands of years, emphasises harmony between the body and mind. Its gentle yet effective nature makes it particularly beneficial for older adults looking to improve mobility, flexibility, strength, and overall quality of life.

By engaging in regular yoga practice, seniors can experience enhanced physical fitness, reduced stress, and improved mental clarity. The practice encourages mindful movement and deep breathing, which can help alleviate symptoms of chronic conditions such as arthritis and hypertension. Moreover, yoga promotes better posture and balance, reducing the risk of falls. It is a versatile exercise that can be adapted to individual needs and capabilities, making it accessible and beneficial for people of all ages, particularly older adults.

Here are eight asanas that are specifically advantageous for older adults suggested by Minal Dasgupta, a yoga practitioner and wellness coach based out of Bangalore.

Tadasana (Mountain pose)

Best yoga poses: Tadasana mountain pose. (Image: Canva)

Description: Stand with feet together or slightly apart. Distribute weight evenly across both feet. Engage the thighs and lift the kneecaps.
Lengthen through the spine, lifting the chest. Keep shoulders relaxed, arms by the sides with palms facing forward. Hold the pose while breathing deeply and steadily.

Benefits: Improves posture and balance, enhances body awareness, strengthens thighs, knees, and ankles.

Best yoga poses: Virabhadrasana warrior pose. (Image: Canva)

Description: Stand with feet wide apart then turn the right foot out 90 degrees and the left foot in slightly. Bend the right knee over the right ankle, keeping the thigh parallel to the floor. Stretch arms out to the sides at shoulder height, palms down. Look over the right hand. Hold the pose, then repeat on the other side.

Benefits: Strengthens legs, shoulders, and arms. Increases stamina and endurance, improves balance and concentration.

Trikonasana (Triangle pose)

Best yoga poses: Trikonasana triangle pose. (Image: Canva)

Description: Stand with feet wide apart then turn the right foot out 90 degrees and the left foot in slightly. Extend the arms out to the sides, shoulder height. Reach the right hand towards the right ankle, shin, or floor while extending the left arm towards the ceiling. Keep both legs straight and maintain a long spine. Look up at the left hand or straight ahead. Hold the pose, then repeat on the other side.

Benefits: Increases flexibility in the spine, hips, and legs. Stretches and strengthens the legs, knees, ankles, arms, and chest. Stimulates abdominal organs.

Best yoga poses: Marjariasana cat-cow pose. (Image: Canva)

Description: Start on hands and knees with wrists under shoulders and knees under hips. Inhale and arch the back, lifting the head and tailbone (Cow pose). Exhale and round the spine, tucking the chin to the chest and tailbone down (Cat pose). Continue to flow between these poses with the breath.

Benefits: This pose enhances spinal flexibility and mobility, stretches the back, neck, and chest. Relieves tension in the spine.

Best yoga poses: Setu bandhasana bridge pose. (Image: Canva)

Description: Lie on the back with knees bent and feet flat on the floor, hip-width apart. Place arms alongside the body, palms down. Press into the feet and lift the hips towards the ceiling. Clasp the hands under the back and extend the arms or keep the palms flat on the floor. Hold the pose, then release and lower the hips back to the floor.

Benefits: This pose strengthens the back, buttocks, and hamstrings. Stretches the chest, neck, and spine. Improves circulation and stimulates abdominal organs.

Baddha konasana (Bound angle pose)

Best yoga poses: Baddha konasana Bound angle pose. (Image: Canva)

Description: Sit on the floor with legs extended. Bend the knees and bring the soles of the feet together. Pull the heels towards the pelvis and let the knees drop out to the sides. Hold the feet with the hands or place the hands on the floor behind the hips. Sit up tall and lengthen through the spine.

Benefits: This pose helps in opening the hips and groin area, improves flexibility in the inner thighs and knees. Stimulates the abdominal organs and improves circulation.

Best yoga poses: Vrikshasana tree pose. (Image: Canva)

Description: Stand tall with feet together. Shift weight onto the left foot and lift the right foot, placing the sole against the inner left thigh or calf (avoid the knee). Bring hands to prayer position in front of the chest or extend them overhead. Find a focal point to help maintain balance. Hold the pose, then repeat on the other side.

Benefits: This pose enhances balance and stability. Strengthens the legs and core. Improves focus and concentration.

Savasana (Corpse pose)

Best yoga poses: Savasana corpse pose. (Image: Canva)

Description: Lie flat on the back with legs extended and arms alongside the body, palms facing up. Close the eyes and relax the entire body. Breathe naturally and allow the body to rest completely. Stay in the pose for several minutes.

Benefits: This pose promotes relaxation and reduces stress, helps lower blood pressure, calms the mind and improves overall well-being.