PAWANMUKTASANA OR AIR RELEASING POSE
Although this pose looks deceptively easy, it is in reality very difficult to perform accurately. By helping you to release all the accumulated air or gas inside your system, it will prevent flatulence and constipation. You can practice this asana before, after or in between other asana.
HALF SPINAL TWIST
This will strengthen the spine if done properly. This pose is good for the visceral organs like adrenal glands, kidneys and liver. This one is difficult and you will require the help of your yoga instructor.
SUKHASANA
It is perhaps one of the best exercises for elderly and infirm people. It involves a meditative pose. Follow up SHABASANA with SUKHASANA. It helps to straighten the spine. It will improve your metabolism, promote inner tranquility and calm down the mind and help it to relax.
SHABASANA
Perform this asana before, after or in between other asana or at the very end of your yoga session to help relax the body and mind, promote inner calm, make the heart beat rate and blood flow normal. It will also help you to meditate and make you concentrate on deep breathing.
BHUJANGASANA
This will help to stretch the anterior muscles
POSING WITH LEGS UP THE WALL
This will promote relaxation, improve circulation, and decompress the spine. Use a support to maintain good posture.
SUPINE BRIDGING
This will stretch the front thigh muscle and strengthen the core muscles. Coordinate this exercise with leg raises or heel raises. If you need support, you can choose to place a yoga block between your thighs.
RIB LIFT
The front muscles are stretched and the back muscles are strengthened. You may use support if you feel unsure.
SUPINE SHOULDER PRESS
This exercise should be coordinated with breathing. The front portion of the shoulder is stretched and the shoulder girdle is strengthened by performing this exercise. You can put a pillow under the elbows if you require support.
ADHO MUKHA SHVANASANA OR DOG POSE
It improves blood circulation in the brain, breathing patterns and also relaxes the body while giving it a nice stretch.
BIRALASANA OR CAT POSE
This will increase the strength and flexibility of your stiff vertebral column and decompress your spine. It will also prevent stiffening of the pelvis.
KAPALABHATI
It will help to make your skull feel light. This breathing exercise will cleanse the sinuses and lungs. It is a type of PRANAYAMA where the breath will originate from the diaphragm. By freeing the nose, lungs and throat of excess mucus it cures sinus blockage and relieves the resultant pressure from the head.
VIRABHADRASANA OR WARRIOR POSE
The legs are strengthened and the hips are opened up by performing this asana regularly.
Keywords: exercise, seniors, yoga