Geriatric health care services provide a wide range of activities such as yoga, which can be so restful for seniors that many people have reported sleeping longer and more soundly, which may frequently be an issue for older persons.
The Benefits of Yoga
Yoga helps to alleviate anxiety by slowing heart rate, blood pressure, and making it easier to breathe.
Lessen joint swelling – Yoga emphasizes deep breathing, which reduces stress in people with arthritis, which is frequently a side effect that worsens the illness. It can help to reduce inflammation and irritation.
Enhance your balance and stability – Even gentle yoga can help with flexibility, strength, balance, and endurance. And yet, the practice may also assist in lowering the risk of cardiovascular disease, heal from surgery, manage digestive issues, enhance sleep, and alleviate stress and anxiety. This can also help reduce the risk of falls
Improve Sleep – Yoga enhances concentration, raises melatonin levels, and supports the reduction of sleep disruption. Deep breathing is highly soothing and helps you fall asleep. Since yoga for elders can be so calming, many people have reported that they are sleeping more and more soundly, which was a common problem in geriatrics.
Reduce depression – Yoga is a general method to boost serotonin levels. As demonstrated by the Journal of Psychiatry and Neuroscience, Serotonin production has a role in the treatment of depression. Serotonin is considered to have an important role in happiness.
Reduce aches and pains – Yoga is a therapy that integrates the mind and body, and it can benefit people with chronic pain by increasing flexibility, lowering inflammation, and helping them manage their condition emotionally. Yoga can assist with the aches and pains that come with getting older. it can be very helpful for those suffering from osteoarthritis since it teaches them how to breathe and relax while dealing with chronic pain.
Ten Easy Yoga for Senior Beginners
To get started, we’ve compiled a list of ten simple yoga stretches for beginners which are suitable for seniors.
Mountain Pose (Tadasana) – The mountain pose is a perfect first yoga for seniors since it is low impact and allows you to concentrate on your breath and become self-aware. It is also the starting point for every other standing yoga. This pose, when done routinely, can help you improve your balance and lessen back pain.
Steps:
- Position yourself so that your feet are hip-width apart, parallel, and the arms at your sides.
- Push your toes into the floor and spread your body weight evenly over both feet.
- Stand tall while squeezing your thighs and engaging your leg muscles, ensuring that your posture is properly aligned.
- Deeply inhale while stretching your spine. Visualize the top of your head reaching for the sky.
- Relax your shoulders and imagine stretching your fingers toward the ground as you exhale.
- Repeat for five to ten more breaths.
Tree Pose (Vriksasana) – For seniors, tree pose is an excellent balance and strength-building position. With practice, you ought to notice an improvement in leg stability and muscular strength.
Steps:
- Place your feet together and your palms together at your heart.
- Pick a point of focus for your attention and maintain a steady stare to help you maintain your stability.
- Raise your right foot slowly off the floor and open your knee to the right side, placing the sole of your foot inside the left leg, at your ankle, shin, and potentially even above the knee, be cautious to not place it directly on the knee.
- When you feel stable, raise your arms over your head, fingers reaching to the sky.
- If possible, maintain this posture for about twenty to thirty seconds
- Continue with the opposite leg.
Low Lunge Pose (Anjaneyasana) – Low Lunge yoga stretches your muscles, opens your hips, and relieves body tension. It is similar to Lunge Pose, yet it includes the extra support of your back knee planted solidly on the floor to assist with balance.
Steps:
- Place your feet hip-width apart and your arms at your sides.
- Stride forward with your left foot and bend your left knee until your knee is precisely over your ankle.
- Bend your right toe beneath and lower your right knee to the ground.
- Place a sheet or cloth below your back knee to relieve strain on the knee.
- Inhale and open your arms, raise your fingertips to the sky. Exhale to relax your shoulders away from your ears while still reaching for the sky with your fingers.
- Return to standing and repeat with the opposing leg after 20 to 30 seconds of breathing.
Triangle Pose (Trikonasana) – Another posture that assists with balance and stability even while providing a great, deep stretch for the hamstrings, groin, and hips is the triangle pose.
Steps:
- Start by standing still and softly jump your feet out (about three to four feet apart).
- Turn to face that way by extending your left foot.
- Bend your left leg a little forward and extend your arms out to the sides to create a “T” shape.
- Straighten your left leg, then extend your body over it while pushing your hips back. Turn your left hand to face the ceiling and look down at your left arm.
- Bend and stretch your left hand to the mat, and place it in front of your left foot, while keeping your spine long and straight. Look up toward your right arm.
- Maintain the triangle posture for 5-10 seconds (if possible).
- Repeat the procedure on the other side.
Child’s Pose (Balasana) – The child’s pose is also beneficial for stretching the spine, hips, and lower back. Furthermore, yoga experts believe that the child’s position is an excellent technique to relax, release stress, and maybe lower blood pressure.
Steps:
- Begin on the floor, kneeling with your knees hip-width apart, toes together, and hands resting on the top of your thigh.
- Exhale and bring your body to the floor between your knees.
- Stretch your arms up above your head, palms down, and relax your shoulders towards the ground.
- Sit in the child’s posture for as long as necessary.
Cobra Pose (Bhujangasana) – The cobra yoga, which is frequently used to warm up, also strengthens the legs, arms, and upper back.
Steps:
- Place on your stomach, palms on the floor close to your chest, bent elbows, and drawn in at the sides.
- Inhale and raise your chest as far as you can while pressing your palms together. Your pelvic bone should be flat on the floor.
- Release gently while maintaining your elbows tucked in.
- Sustain the stretch for 5-10 seconds.
AVAIL ATHULYA COMPREHENSIVE CARE
Athulya’s Physiotherapist delivers yoga sessions in home health care services to help the elderly recognize their limitations and build new solutions that will improve their quality of life.
Athulya is India’s top geriatric home healthcare provider. Assisting elders who face varied physical and mental challenges often causes anxiety.
Athulya’s Geriatric counselors thoroughly evaluate their outcomes and offer the finest treatment programs or strategies. They help patients learn to cope with stress and manage their depression symptoms. To learn more about it, Visit Athulya home healthcare
