In the last few days I got messages from people who would like to give yoga a try but are afraid of being too old. But guess what? There is no such a thing as “too old”! There are hundreds of ways to modify a yoga pose to suit everyone’s needs.
As we get older we lose about 1-2% of our muscle mass (and strength) every year, starting from the age of 45. That means that 40% of people will have their muscle mass halved by 75 years of age. This process is called sarcopenia and while it’s not stoppable, it can be drastically reduced with physical exercise.
Because yoga can be adapted to suit every students needs, it’s a good workout for every age. By using poses that improve balance it can help to avoid falls, it keeps the joints flexible and helps avoid injuries. Yoga also improves muscles mass using our own body weight, slowing sarcopenia and osteoporosis. Last but not least, it can be practised from the comfort of our home, without the need of expensive equipment.
So here 5 yoga poses from you can start building your own home practice.
Tree pose
The tree pose help develop balance and prevent falls.
- Stand still with your feet together and your hands joined at the heart.
- Lift one feet from the ground and pose your feet on the ankle of the straight leg.
- Maintain the balance for 5 breath, if possible.
- Repeat with the other leg.
If you are a beginner you can use a wall or a chair to help you to maintain balance and progressively move away from the wall and walk your way up with your bended leg.
The bridge
The bridge pose improves hips mobility and strengthens the lower back. Is a good position if you have spent many years sitting on a desk or if you haven’t been active for a while.
- Lie down on your mat in a supine position with the feet hip width apart and your arms resting on the floor.
- As you inhale press your hands on the floor.
- As you exhale, squeeze your abs and gluts and the lift the pelvis.
- Maintain the position for 5 breath and go down slowly.
Bird Dog
This position works well to reinforce the core muscles and support the lower back. It’s also good to keep the brain young and the mind concentrated.
- Go on your knee and place the hands in front of you just under your shoulders.
- Rise one arm as well as the opposite leg.
- Keep the back flat and suck in the belly button to activate the core.
- Hold the position for one breath and repeat in the opposite side.
- Repeat for 5 times.
Child Pose
This pose helps relax the nervous system and the lower back, helping find relief from back pain.
- Go on your knee and place the hands in front of you just under your shoulders.
- Bring your hips backwards, placing your gluts or your hills. If you feel more comfortable, open the knees slightly.
- Breath slowly, until you desire.
Legs straight on the wall
This pose helps resting after your practice and it favour the blood circulating to the heart.
- Sit placing one side of your body next to a wall.
- Slowly bring your back to the ground, lifting up your legs to the wall.
- If you can’t keep your legs straight, get away from the wall slightly with your pelvis.
- Breath slowly, maintaining the pose from 30 to 60 seconds.
