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The IVF Fertility Blog

The Best Yoga Options for Older People

Yoga is increasing in popularity as a way to improve fitness while reducing stress.  The excitement about yoga is well deserved.  The practice of body movements and controlled breathing is proven to reduce stress, decrease fatigue, and relieve pain.  Some poses help strengthen the body while others provide some much needed mental relaxation.  What’s the best yoga for older people?  Read below for some poses that can address the specific needs of the older generation. 

Staff Pose image5-2015

Back pain becomes more common as people age.  Staff pose improves posture and strengthens muscles: 

  • Sit on a mat or carpet with your legs out in front of you
  • Sit up tall, bringing in your belly
  • Place your hands face down next to your body, with your fingers pointed at your toes
  • Tighten your thigh muscles, pressing them into the floor
  • Point your toes back toward your body 

Think of your spine as a staff that is pressed into the floor, holding the position for 10 seconds. 

Downward Facing Dog 

Downward facing dog is one of the most popular yoga positions as it can address a number of health conditions.  Specifically while considering yoga for older people, this pose can help to combat the symptoms of menopause.  

  • Begin the pose by getting onto your hands and knees on a yoga mat or carpeted floor.
  • Your knees should be just behind your hips and your hands should be in front of your shoulders.
  • Put your weight on your hands and feet, straightening your arms and legs and pushing your hips into the air.  Your body should look like a triangle. 
  • Your hands should be flat on the floor and your head should hang down between your shoulders so that it is in line with your spine.
  • Hold this position as long as you can, starting with 30 seconds and increasing in duration until you reach 3 minutes. 

A modification to this pose is to use a chair as support.  Place your hands on the chair to help you balance and move into the shape of a triangle.  As you get stronger, you can move toward the unmodified position.

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