Basic movements of yoga for the elderly

The basic movements of yoga for the elderly are as follows:

The first type: Yamagata is one of the best yoga styles for the elderly. It helps to exercise balance and keep your feet healthy and strong. This posture can also help us focus on breathing and understand our body.

1. Stand with your big toe touching the ground and your heels slightly apart.

2. Relax your arms and try to balance your feet and distribute your weight evenly.

3. Lift and spread your toes, and then gently press them to the floor.

4. Tighten the thigh muscles and make the calf muscles firm.

5. Inhale, try to lengthen your spine and let your head reach the sky.

6. Exhale, relax your shoulders, extend your fingers to the ground, and keep this posture for 30 seconds to 1 minute.

The second type: Baby pose is a gentler but very effective posture for people over 55 years old, which helps to release the tension in our bodies.

1. Kneel, sit on your heels, inhale, lift and lengthen your spine.

2. Exhale, put your arms in front of you, pull your torso toward your thighs, and put your forehead on a cushion or pillow.

3. Breathe evenly and keep this recovery posture for 30 seconds to several minutes.

Third: cobra pose is one of the most beautiful and elegant yoga postures, and it is also one of the favorite yoga postures for the elderly. It can improve the flexibility and mobility of the body and also help to strengthen the spine.

1. Lie on your stomach with your palms under your shoulders.

2. Stretch your legs backwards (feet flat on the floor).

3. Gently press the palm of your hand and lift your chest off the ground.

4. Keep your shoulders away from your ears 15 seconds to 30 seconds.