1. Tadasana (Mountain Pose)
Tadasana or the Mountain Pose is the basis of all asanas. All the other yoga poses are variations of the Tadasana. You can practice Tadasana at any time of the day and not necessarily on an empty stomach. But if you want to follow it up with other asanas, make sure you do it in the mornings on an empty stomach. Tadasana is a basic level Hatha yoga asana. Usually, the pose is held for about 10 to 30 seconds, but you can reduce the duration as per your convenience.
Tadasana works perfectly for the hunching elderly by improving their posture. It strengthens their weak thighs and ankles, making it easier for them to maneuver. It also relieves the pains and aches developed due to old age. The pose improves digestion and increases blood circulation, smoothening out old people’s problems with eating and acidity.
2. Baddha Konasana (Butterfly Pose)
Baddha Konasana or the Butterfly Pose looks like a butterfly flapping its wings. It also looks similar to the stance of a cobbler at work. Practice Baddha Konasana in the mornings on an empty stomach and clean bowels. It is a basic level Vinyasa yoga asana. Hold it for one to five minutes or tweak it according to your convenience.
Baddha Konasana stimulates the bladder and kidneys, helping the oldies keep excretion issues at bay. Relieving themselves becomes smooth and regular. It will activate the old person, bring him/her out of mild depression and relieve fatigue and anxiety. The pose smoothens out the process of menopause.
To know more about the asana and how to do it, click here: Baddha Konasana
3. Balasana (Child Pose)
Balasana or the Child Pose resembles the position of a child in the mother’s womb. They say you relive your childhood in the later years of your life, making it apt for the older people to try Balasana. Practice it in the morning on an empty stomach or in the evening after a four to six-hour gap after having a meal. Balasana is a beginner level Vinyasa yoga asana. Hold it for one to three minutes or as long as you can.
Balasana releases the tension built up in the fragile bodies of the old. Specifically, in the back, chest, and shoulders. It keeps them alert by driving away dizziness. Balasana makes the internal organs supple, facilitating healthy bodily functions. It aids in building deep and steady breathing that calms the older people and helps them lead an anxiety-free life.
4. Bhujangasana (Cobra Pose)
Bhujangasana or the Cobra Pose is an energizing backbend that looks like the raised head of a cobra. This is one of the best yoga poses for seniors. This pose will make weak older people sharp and swift. Practice it every day in the mornings on an empty stomach and clean bowels or in the evenings, giving a gap of four to six hours between your last meal and the practice. Bhujangasana is a beginner level Ashtanga yoga asana. Hold it for a couple of seconds, or as long as it feels comfortable.
Bhujangasana loosens the stiffened lower back of the old and stretches their muscles in the shoulders, chest, and abdominals to keep them flexible and healthy. The pose elevates their mood and cheers them up to get up and do something fun. In general, it increases their body flexibility, thereby improving mobility. Most importantly, it strengthens the spine, disallowing any hunching.
5.Adho Mukha Svanasana (Downward Facing Dog Pose)
Adho Mukha Svanasana or the Downward Facing Dog Pose is an asana that looks similar to the stance of a dog when it bends down, facing forward. The Sanskrit name of the pose means that. It is a relatively easier pose for the aged to try. Practice it in the morning on an empty stomach and clean bowels for best results. Adho Mukha Svanasana is a beginner level Ashtanga yoga asana. Hold the pose for a few seconds or a minute until your body allows you to.
Adho Mukha Svanasana boosts confidence, and for those who have retired from active life and have weakened bodies due to aging, it is a boon. It will remind them of all that they had achieved to reach the state they are in and make them feel proud of their achievements and long life. Along with that, the inverted pose allows more blood to flow into the brain, brightening it up with cognition, making the older person’s mind sharper and less prone to forgetfulness.
6. Trikonasana (Triangle Pose)
Trikonasana or the Triangle Pose looks like a triangle when your body assumes the pose. It is quite simple and one of the few poses in yoga that require you to keep your eyes open while in the pose. Practice Trikonasana in the mornings on an empty stomach and clean bowels. The asana is a beginner level Vinyasa yoga asana. Hold it for 30 seconds or more, depending on how much your body permits.
Benefits Of Trikonasana For Senior Citizens
Trikonasana reduces blood pressure, a common issue faced by the elderly. It decreases fat from the waist and thighs and keeps them light and fit. The pose gives stability and balance and prevents fidgeting and imbalance. It strengthens and stretches the arms and legs, which helps the elderly do their chores better.
7. Shavasana (Corpse Pose)
Shavasana or the Corpse Pose is a relaxing asana done at the end of a yoga session. The body looks like a corpse in Shavasana with nil movement. It is challenging because you need to calm down your mind completely and relax your body in this pose without fidgeting. Shavasana is a beginner level Ashtanga yoga asana. Stay in Shavasana for 10 to 15 minutes or more if you feel like it, but make sure you don’t fall asleep.
Shavasana cures insomnia, a common chronic problem in the elderly. Due to lack of physical activity, the bodies of older people don’t tire enough to sleep well in the night. A quick yoga session followed by Shavasana is a good remedy. It improves concentration, enhancing the quality of life for the elderly. The pose has a curing effect on those who have diabetes, weak mental health, and constipation.