Table of Contents
Yoga asanas for better balance and fall prevention in the elderly
1. Mountain pose (Tadasana)
Stand with your feet and heels together. As you inhale, draw in your abdominals and exhale to relax your shoulders down and back. Take deep breaths while actively engaging your whole body. This will help the elderly in maintaining their posture.
2. Chair Pose (Utkatasana)
Begin with your feet and heels together. Join palms in a Namaste gesture and lift up your arms. Bend your knees and slowly sit back like you would on a chair. Maintain your pelvis parallel to the floor and bend your knees at a 90 degree angle. Keep your back absolutely straight.
3. Tree pose (Vrikshasana)
Begin with your feet and heels together. Lift your left leg and place the foot at the inner thigh of your right leg. If this is not possible, you can also place it at the ankle or calf. Join palms in a Namaste and lift up your arms. Repeat for the other leg as well.
4. Thunderbolt pose (Vajrasana)
Gently get into a kneeling position on any soft surface. Sit your hip on your heels and arrange the big toes next to each other. Place your palms on your knees, straighten your back and look forward. Hold this position for 2-3 minutes.