10 Yoga Exercises For Women Over 60
If you are a woman and are over 60 years of age, then you should be very careful about your health, especially about menopause. There could be issues related to your physical and mental health like sciatica, decreased mobility, and memory loss.
Luckily there are 10 yoga exercises that can help maintain good health in advanced age
- Tadasana – Mountain Pose
Easy to do and maintain, Tadasana is helpful in correcting the posture. It tones thighs, arms, and abs, and it improves digestion and blood circulation. Also, it will enhance your mobility and energy level.
How To:
• Stand straight with your feet hip-width apart and your hands by your side
• Take a deep breathe and raise your hands upward
• Keep your palms facing inwards so you can interlock your fingers
• Stretch yourself up for a while and then relax
- Uttanasana – Standing Forward Bending Pose
It is a mild inverse pose well for controlling osteoporosis and menopause. It improves blood circulation, digestion, and sleep. It strengthens hips and tones hamstrings. Also, it can rejuvenate your skin so you look younger than you are.
How To:
• Stand straight with your feet closed, chest expanded, and hands resting on your waist
• Bend your torso to bring it parallel to the floor without releasing your hands
• Release your hands and bring them down to the floor
• Bring your head down to your knees or as much as possible
• Hold the position for a while and then relax
- Adho Mukha Svanasana – Downward Facing Dog Pose
Elderly women should practice this asana daily for the numerous health benefits that include relieving menopausal discomfort and tension. Your hamstring and arms would get a good stretch. Also, it will enhance your memory and cognitive power.
How To:
• Come down on your four and make a table with your back becoming the tabletop
• Open your hands shoulder-width apart and keep your feet hip-width apart
• Raise your hips until your spine and legs make an inverted V
• Press your hands further down on the floor and let your head go between your hands
• Hold the pose for a while and then relax
- Virabhadrasana I – Warrior I Pose
It is a warrior pose that will strengthen your spine, legs, arms, and shoulders. It will open your lungs, chest, and hips. It will improve your stability, balance, and focus. And you will have a high rejuvenating and energizing experience.
How To:
• Stand with your legs open wide apart and try spreading your legs as far as possible
• Keep your hands on your waist
• Now turn to your left putting all your body weight on the left knee and extend the right leg for balance
• Raise your arms up and lock your fingers
• Hold the position for a short while and then relax
- Paschimottanasana – Seated Forward Bend Pose
It is a good exercise if you have anxiety and depression. It will make you feel light and prepare you for menopause. It will improve the function of your ovaries, uterus, kidney, and liver.
How To:
• Sit on your buttocks with your back straight and legs extended
• Raise your hands above your head with your palms facing inwards
• Bend your torso over your legs and try reaching your fingers to your toes
• Dig your head deep inside your knees
• Maintain the position for a while and then relax
- Balasana – Child’s Pose
Relax in a child’s pose when you want to feel calm and relaxed. It is good for your digestive system and managing menopausal issues. It will flex your vital organs and release your muscular tension.
How To:
• Sit on your heels with your knees joined together, back straight, and your hands on your waist
• Raise your hands above your head to start
• Bend forward until your palms rest flat on the floor
• Try stretching your back so your head touches the floor
• Maintain the position for a while
- Baddha Konasana – Bound Angle Pose
It is the only exercise that works on the areas that are more susceptible to pains and aches. It will strengthen your hands, joints, legs, and spine. It will open up your hips and groin area to ease your menopause issues.
How To:
• Sit down on your hips with your knees bent, feet closed, and back straight
• Hold your feet with your hands and draw them as closer to your body as possible
• Keep your back straight and maintain the position for a while
- Ardha Pavanamuktasana – One Legged Wind Releasing Pose
It is a stretching exercise for your neck and back. It will have a soothing effect on your spine. It will improve your blood circulation and digestion. It will strengthen your lower back and massage pelvic muscles. Also, it will burn fat from your thighs, butts, and lower abs.
How To:
• Lie down on your back with your legs stretched and hands by your side
• Raise your right leg, fold your right knee, and bring it close to your chest
• Press your right knee to your body with your hands
• Release the right knee and repeat it with the left knee
- Bhujangasana – Cobra Pose
If you feel stress in your back then it is time to give your spine a good stretch with the cobra pose. It can release pressure from your lower back. It also brings relief from menopausal issues. It is a good muscular exercise to strengthen the spine and ease sciatica pain.
How To:
• Lie down on your stomach with your hands under your chest
• Start raising your upper back without moving your lower back
• Use your forearms to push your spine
• Arch your back and look at the ceiling
• Maintain the position for a short while
- Shavasana – Corpse Pose
It is the last asana to do after you have done your exercises. It minimizes stress and relaxes the mind. In short, it creates an awareness about yourself and enhances memory.
How To:
• Lied down on your back with your legs extended and hands by your sides
• Let your body drop to the floor so you feel relaxed
• Close your eyes and take deep breaths
• Maintain the position for some time
Disclaimer: The information provided in the blog is for educational purposes only and the readers are advised to take precautions while doing exercises.
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