Yoga expert Grand Master Akshar suggests these five yoga asanas that help elderly maintain good and pain free years ahead:
1. Samasthithi/Tadasana
Here’s how to do it:
- Stand tall with your big toes and heels touching together.
- Draw in your abdominals and relax your shoulders down and back.
- Take 5-8 breaths, while actively engaging your leg muscles.
Benefits
- It prepares your body and calms your mind.
- It improves overall body posture.
- Creates self-awareness.
2. Vrikshasana
- Begin in the samasthiti position.
- Lift your right leg and place your right foot on your inner thigh.
- You may support your foot with your palms to bring it in place.
- Join your palms in pranam mudra close to your heart chakra and lift up.
- Repeat the same with the alternate leg.
Benefits
- Improves balance
- Strengthens thighs and calf muscles
- Mobilizes knees
- Reduces stiffness of shoulders
Word of advice
- Refrain from doing this posture if you have injured your shoulders, hips, knees and/or ankles.
- People suffering from arthritis must refrain from performing this asana.
- At the beginning of your practice, you may place the foot on the other calf, slowly raising the position of your foot until you achieve the asana.
3. Bhujangasana (cobra pose)
Here’s how to do it:
- Lie down flat on your stomach with palms placed under your shoulders.
- Keep your feet together, with toes on the ground.
- Inhale and lift your head, shoulders and torso up at a 30 degree angle.
- Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards.
- Slowly bring your torso down and then exhale breath (rechak) – this breathing technique is therapeutic.
Benefits:
- This asana helps in creating a healthy circulation for your back.
- Improves digestion.
- It improves your liver as well as massages the kidneys.
Word of advice
Please avoid this pose in case of:
- Back injuries
- Carpal tunnel syndrome
- Headache
