5 Effective Yoga Poses for Women Over 60
By: Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India
Summary: Yoga is for all, and it is gaining popularity across the globe. Yoga has countless benefits and the traditional ancient system of health and wellness is one of the most popular trends across the globe. The holistic practice is the perfect way of finding balance as well as strengthening the body. Even older adults are garnering all its benefits, especially women above 60. Here are five very effective yoga poses for senior women.
Tadasana (Mountain Pose)
This is one of the simplest and easy asanas to practice and does a great job to correct and maintain good posture. The asana has a lot of benefits as it helps to become stronger, tones the lower body, improves digestion, enhances circulation, betters mobility, boosts body energy, reduces stress and tension level and steadies breathing.
- Stand straight on the floor with hands placed beside the body and legs slightly apart.
- Now strengthen the legs while keeping the spine erect, and then lift the body slowly and stand on your toes.
- At the same time look slightly upward, and also raise the hands upward overhead and join them in Anjali Mudra.
- Ensure that the body balance and weight are shifted to your toes, and you need to stay in the pose for 15-30 seconds.
Paschimottanasana (Seated Forward Bend Pose)
An amazing pose that combats stress and depression, makes you sleep better, wards off fatigue and prepares the body to deal with the issues of menopause. Paschimotta
nasana provides great stretch to the lower back, spine and hamstring, calms the mind, eases anxiety, ignites a digestive fire and enhances the functioning of the ovaries, uterus, liver and kidneys.
- Sit straight on the floor with hands beside the body and legs stretched out in front of you with toes flexed towards you.
- Breathe in and raise your arms upward over the head giving a good stretch to the body.
- Breathe out and bend forward folding from the hip joint and try to touch the toes with the hands.
- Breathe normally and stay in the pose for 30-40 seconds.
Balasana (Child’s Pose)
A restorative relaxing pose, Balasana induces a sense of calmness in the body and mind. The pose helps in handling menopause in a better way, improves digestion, releases tension, alleviates anxiety and stress, improves circulation and strengthens the spine, etc.
- Kneel down on the floor with the feet together and hands placed beside the body.
- Now spread the knees hip-width apart, and then pull the torso down and sit on your heels placing the hips over it.
- Inhale and raise the arms upward over the head, exhale and bend your torso forward folding from the hip joint.
- Your abdomen should be placed on the thighs, hands in front of you and forehead touching the floor.
- Hold the pose for as long as you can.
Baddha Konasana (Bound Angle Pose)
A great pose that lets you take care of your legs, hands, joints, and back. Baddha Konasana targets the body areas that are more susceptible to aches and pains. Practicing the pose regularly strengthens the lower back, soothes menopausal complaints, improves digestion, eases sciatica, reduces stress and fatigue, etc.
- Sit straight on the floor with legs stretched out in front of you and hands placed freely besides the body.
- Now fold the knees outward joining the sole of feet and then hold the feet with your hands.
- Bring the feet closer to the pelvic region and ensure that the edges of the feet touch the ground.
- Stay in the pose for a while and then flip the thighs while inhaling and exhaling for a minute or more.
Bhujangasana (Cobra Pose)
Another easy yoga asana for women above 60, Cobra pose gives a good stretch to the muscles and strengthens them. The pose releases back stiffness, enhances flexibility, soothes menopausal issues, elevates mood, reduces stress, tones the body and bestows other benefits.
- Lie flat on the floor on your stomach with legs together and hands beside the body.
- Now slide your hands in front and bring it up to the shoulder level.
- Inhale, with the support of your hands lift the torso up off the floor, and slightly raise the head backward.
- Do not bend the arms, arch the back, and hold the pose for 30-60 seconds.
End the session with Savasana, the sequel calms and clears the mind, and improves the functioning of the body. If you start a regular practice of these poses will step into a happy and healthy “seniorhood.”
Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training Nepal. He loves writing and reading books related to yoga, health, nature and the Himalayas.