It is well known that the practice of yoga carries many health benefits. “Not only does it provide physical health, but also mental, emotional and energetic wellbeing at any age,” explains to CuerpoMente the yoga instructor Marina Sicilia (@marinayogaclub).
Any time is a good moment to start this kind of exercise. There are easy postures that older people can practice without any prior yoga experience, and the benefits will not take long to become noticeable.
Benefits of yoga for people over 60
Yoga helps to increase physical strength, balance and flexibility, among other benefits. Sicilia explains that in her clients aged over 60, this leads to greater confidence, both physically and emotionally.
“It markedly improves joint health and tones the muscle mass that tends to decline with age,” she explains.
With regular yoga practice, older people gain mobility and can perform tasks that previously may have been difficult, such as bending down to pick things up without pain. “They have more agility and a quicker bodily response to falls.”
On the other hand, the practice of mindful breathing helps improve sleep, aiding in falling asleep and attaining restorative rest. This is beneficial for everyone, but as Sicilia notes, “especially for those over 60 who begin to suffer age-related sleep disturbances.”
Yoga poses for beginners aged 60 and over
From the age of 60, the expert particularly recommends practising Hatha yoga, chair yoga or therapeutic yoga. The important thing is to respect the body, go slowly and remember that, as Sicilia says, through her YouTube channel Marina Yoga Club which shares classes and tutorials on yoga, meditation and wellbeing, “the practice of Yoga should never cause you pain, on the contrary, you should feel relief.”
For those who have never practised yoga, the expert recommends starting with basic asanas, such as the 10 we will look at below:
1. Cat/Cow Pose
Known as Marjaryasana/Bitilasana, it improves spinal flexibility, relieves tension in the lower back and neck, and strengthens the core.
How to do it?
- Begin on all fours, with hands beneath the shoulders and knees under the hips.
- Inhale and arch the back, open the chest and lift the head (cow pose).
- Exhale and round the back, draw in the belly and tuck the chin (cat pose).
- Slowly alternate between the two positions.
2. Warrior I in a chair
The adapted Virabhadrasana I pose strengthens the legs and the core, improves posture and relieves lower-back tension.
How to do it?
- Sit on the edge of the chair, feet hip-width apart.
- Extend one leg forward and gently bend the rear knee.
- Open the chest, hold the pose for a few breaths and switch sides.
3. Warrior II in a chair
Chair Virabhadrasana II strengthens the thighs and glutes, and improves balance.
How to do it?
- Sit at the edge of the chair, so that the left knee is bent to 90 degrees, foot on the floor, and the right leg extended to the other side, foot facing forward.
- Extend the arms out to a T-position, palms facing down.
- Engage the torso and keep the shoulders relaxed while gazing over the left fingertips.
- Hold the pose for a few breaths and repeat on the other side.
4. Simple seated twist
Known as Parivrtta Sukhasana, this gentle twist releases tension and stretches the shoulders and hips.
How to do it?
- Sit on a chair with feet flat on the floor.
- Inhale and lengthen the spine.
- Exhale and gently twist the torso to one side, placing the hands on the thighs, the backrest or the chair.
- Then, bring the torso toward the opposite side.
5. Seated forward bend
The seated forward bend Paschimottanasana stretches and relieves the spine and sacral and lumbar regions.
How to do it?
- Sit on the floor with legs extended together and knees slightly bent.
- Inhale and raise the arms overhead.
- Exhale and hinge forward from the hips, grasping the feet or shins.
- Hold the pose for a few breaths.
6. Knees to chest
Known as Apanasana, it strengthens the spine, relieves tension in the lower back and improves digestion.
How to do it?
- Lie on your back.
- Exhale and draw the knees toward the chest, hugging them with the hands.
- Take about five deep breaths, gently rocking the knees from side to side.
7. Neck movement
Known as Greeva Sanchalana, it strengthens and releases tension in the neck and shoulders and reduces cervical stiffness.
How to do it?
- Sit with a straight spine, hands resting on the knees and shoulders relaxed.
- Exhale as you turn your head to the right,
- Inhale and return to the centre.
- Exhale and turn to the left. Repeat the movement about five times, then do the same with the head tilting up and down.
8. Supported Tree Pose
The Vrksasana with support enhances balance and stability, strengthens the legs and reduces the risk of falls.
How to do it?
- Stand beside a chair or a wall, with feet together and hands resting for stability.
- Fold one knee and place the foot on the ankle or thigh of the opposite leg.
- Hold the pose for a few breaths.
9. Triangle with support
Trikonasana with support stretches the lateral muscles of the abdomen and strengthens the legs.
How to do it?
- Stand with feet about one metre apart and one hand resting on the seat of a chair.
- Turn the front foot 90 degrees, lean the torso to one side, with the opposite arm raised or resting on the hip.
- Look up or forward, take a few breaths and repeat on the other side.
10. Corpse Pose
Savasana is the final relaxation pose.
How to do it?
- Lie on your back on the floor, with arms and legs relaxed at the sides.
- Close your eyes, release every part of your body from the feet to the head, breathing deeply.
- Hold the pose for a few minutes, focusing on the sensations in your body, without moving.
“Even though it may seem the simplest (lying on the floor), it is often one of the most challenging, because the aim is not to fall asleep but to relax the body and the mind in a state of stillness and inner observation,” explains Marina Sicilia.
