10 Easy Yoga Poses For Women Above 60
If you are a woman over 60, you can try these yoga poses:
This is one of the simplest of asanas, which does a good job of correcting your posture. Make sure you breathe as you go through with this pose. Here is what you can expect from Tadasana:
Stronger and toned thighs, ankles, arms, and abs
Better digestion
Better circulation
Lower tension and stress levels
Better mobility
Higher levels of energy
Steadier breathing
Repeat Tadasana five times without taking any breaks.
A mild inversion pose, this is commonly used to combat osteoporosis as well as menopause. A gentle hamstring and hip stretching exercise, it eases your stress levels too. Some of the benefits Uttanasana renders include:
Better circulation of blood
Improved digestive fire
Gentle back massages easing your back pain
Strengthens and tones hips and hamstrings
Eases stress
Younger looking skin
Better sleep
I just love this pose. With its innumerable benefits, it can be done by you with utmost ease. However, if you find it difficult to come all the way on your fours with hips pointing to the ceiling, take the help of a table top. Along with combating your menopausal distress, it is also effective in preventing the onset of osteoporosis. Here are some of the positive effects of practicing this simple yoga asana:
Better circulation of blood
Eases menopausal discomfort
Eases tension
Hamstrings and arms get a good stretch
Strengthens bones and prevents osteoporosis
Elongates and strengthens spine
Eases back pain
Peps up your memory and cognitive power
Strengthen your legs and hips with standing yoga pose. Just make sure that your hips are squared to the front and not to the side. This ensures that your hips are stronger. A wholesome and holistic energizing pose, it improves your breathing potential too. Check out what advantages you can reap by practicing Warrior I pose.
Stronger back, ankles, legs, arms, and shoulders
Your lungs, chest, and hips open up
Better stability, balance, and focus
Better circulation
Better respiration
A 306 degree rejuvenating and energizing experience
Along with helping you combat depression and stress, this pose could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from Seated Forward Bend Pose:
Stretches your lower back, hamstrings, and spine
Calms down your mind
Eases anxiety and stress
Bestows better digestive fire
Helps in easing menopausal symptoms
Lowers fatigue
Stimulates the better functioning of the ovaries, uterus, kidneys, and liver
Relax like a child with your forehead resting on the mat while your hands relax alongside your body. It is an essential pose advocated to induce a sense of calmness and relaxation. It is also helpful in improving your digestive system and better handling of menopausal issues. Check out what Balasana has to offer you.
Helps in releasing the tension experienced in the shoulder, chest, and back
Alleviates anxiety and stress
Flexes your vital organs, maintaining and improving their suppleness
Eases fatigue
Relieves lower back and neck pains
Improves circulation levels
Better digestive power
Elongates and strengthens the spine
Calms you down
Take care of your hands, joints, legs, and back with utmost care with Baddha Konasana. This pose targets the areas of your body that are more susceptible to pains and aches. Along with strengthening your lower back, it also soothes menopausal complaints. Here are some of the benefits of Baddha Konasana:
Improves and strengthens inner thighs, knees, and groins
Opens up hips and groins
Soothes menopausal complaints
Improves digestion
Eases stress and fatigue
Opens the lower back, thus eases sciatica and lower back ache
It is a powerful, yet gentle stretch offered to the mid and lower back as well as hips. The entire muscles of that region get a good massage and stretch, soothing out the nagging back ache. So, why exactly should you practice Ardha Pavanamuktasana? Read on to know.
Stretches your neck and back
Improves blood circulation
Enhances the digestive power
Relieves gases trapped in the abdomen
Eases constipation
Strengthens lower back
Massages your pelvic muscles
Eases menopausal discomforts
Melts fat from thighs, butts, and lower abs
Give your back muscles a good stretch and strengthen them with this Cobra Pose. Make sure you keep your shoulders relaxed and rolled backwards to avoid injuries. You can keep a block beneath the hands if you need additional support. This is how Bhujangasana benefits you:
Eases lower back stiffness
Improves your flexibility
Soothes menopausal issues
Improves your mood
Tones your arms, abs, and butts
Eases fatigue and stress
Strengthens spine
Eases sciatica
Wind up your yoga class with this simple, yet powerful yoga pose. It is not just a relaxation pose, but it allows you to create an awareness about your body and breathing pattern. This is how Shavasana helps you:
Minimizes tension
Trains the mind
Relaxes the mind
Creates an awareness about yourself
Awakens creativity
Enhances memory and learning capacity
Counteracts stress
When your mind is calm and clear, your body functions well. This, in turn, makes you feel better and full of energy. So, take some time out for you, every day or at least thrice a week, and start practicing yoga to enjoy the beautiful benefits it has in store.
How do you keep yourself fit and stress-free? Are you practicing yoga? Why don’t you share your experience with us in the comments section below?
1. Tadasana – Mountain Pose:
This is one of the simplest of asanas, which does a good job of correcting your posture. Make sure you breathe as you go through with this pose. Here is what you can expect from Tadasana:
Stronger and toned thighs, ankles, arms, and abs
Better digestion
Better circulation
Lower tension and stress levels
Better mobility
Higher levels of energy
Steadier breathing
Repeat Tadasana five times without taking any breaks.
2. Uttanasana – Standing Forward Bending Pose:
A mild inversion pose, this is commonly used to combat osteoporosis as well as menopause. A gentle hamstring and hip stretching exercise, it eases your stress levels too. Some of the benefits Uttanasana renders include:
Better circulation of blood
Improved digestive fire
Gentle back massages easing your back pain
Strengthens and tones hips and hamstrings
Eases stress
Younger looking skin
Better sleep
3. Adho Mukha Svanasana – Downward Facing Dog Pose:
I just love this pose. With its innumerable benefits, it can be done by you with utmost ease. However, if you find it difficult to come all the way on your fours with hips pointing to the ceiling, take the help of a table top. Along with combating your menopausal distress, it is also effective in preventing the onset of osteoporosis. Here are some of the positive effects of practicing this simple yoga asana:
Better circulation of blood
Eases menopausal discomfort
Eases tension
Hamstrings and arms get a good stretch
Strengthens bones and prevents osteoporosis
Elongates and strengthens spine
Eases back pain
Peps up your memory and cognitive power
4. Virabhadrasana I – Warrior I Pose:
Strengthen your legs and hips with standing yoga pose. Just make sure that your hips are squared to the front and not to the side. This ensures that your hips are stronger. A wholesome and holistic energizing pose, it improves your breathing potential too. Check out what advantages you can reap by practicing Warrior I pose.
Stronger back, ankles, legs, arms, and shoulders
Your lungs, chest, and hips open up
Better stability, balance, and focus
Better circulation
Better respiration
A 306 degree rejuvenating and energizing experience
5. Paschimottanasana – Seated Forward Bend Pose:
Along with helping you combat depression and stress, this pose could actually help you sleep better. It also wards off fatigue and prepares you to deal with menopausal issues in a better way. This is what you can expect from Seated Forward Bend Pose:
Stretches your lower back, hamstrings, and spine
Calms down your mind
Eases anxiety and stress
Bestows better digestive fire
Helps in easing menopausal symptoms
Lowers fatigue
Stimulates the better functioning of the ovaries, uterus, kidneys, and liver
6. Balasana – Child’s Pose?
Relax like a child with your forehead resting on the mat while your hands relax alongside your body. It is an essential pose advocated to induce a sense of calmness and relaxation. It is also helpful in improving your digestive system and better handling of menopausal issues. Check out what Balasana has to offer you.
Helps in releasing the tension experienced in the shoulder, chest, and back
Alleviates anxiety and stress
Flexes your vital organs, maintaining and improving their suppleness
Eases fatigue
Relieves lower back and neck pains
Improves circulation levels
Better digestive power
Elongates and strengthens the spine
Calms you down
7. Baddha Konasana – Bound Angle Pose:
Take care of your hands, joints, legs, and back with utmost care with Baddha Konasana. This pose targets the areas of your body that are more susceptible to pains and aches. Along with strengthening your lower back, it also soothes menopausal complaints. Here are some of the benefits of Baddha Konasana:
Improves and strengthens inner thighs, knees, and groins
Opens up hips and groins
Soothes menopausal complaints
Improves digestion
Eases stress and fatigue
Opens the lower back, thus eases sciatica and lower back ache
8. Ardha Pavanamuktasana – One Legged Wind Releasing Pose:
It is a powerful, yet gentle stretch offered to the mid and lower back as well as hips. The entire muscles of that region get a good massage and stretch, soothing out the nagging back ache. So, why exactly should you practice Ardha Pavanamuktasana? Read on to know.
Stretches your neck and back
Improves blood circulation
Enhances the digestive power
Relieves gases trapped in the abdomen
Eases constipation
Strengthens lower back
Massages your pelvic muscles
Eases menopausal discomforts
Melts fat from thighs, butts, and lower abs
9. Bhujangasana – Cobra Pose:
Give your back muscles a good stretch and strengthen them with this Cobra Pose. Make sure you keep your shoulders relaxed and rolled backwards to avoid injuries. You can keep a block beneath the hands if you need additional support. This is how Bhujangasana benefits you:
Eases lower back stiffness
Improves your flexibility
Soothes menopausal issues
Improves your mood
Tones your arms, abs, and butts
Eases fatigue and stress
Strengthens spine
Eases sciatica
10. Shavasana – Corpse Pose:
Wind up your yoga class with this simple, yet powerful yoga pose. It is not just a relaxation pose, but it allows you to create an awareness about your body and breathing pattern. This is how Shavasana helps you:
Minimizes tension
Trains the mind
Relaxes the mind
Creates an awareness about yourself
Awakens creativity
Enhances memory and learning capacity
Counteracts stress
When your mind is calm and clear, your body functions well. This, in turn, makes you feel better and full of energy. So, take some time out for you, every day or at least thrice a week, and start practicing yoga to enjoy the beautiful benefits it has in store.
How do you keep yourself fit and stress-free? Are you practicing yoga? Why don’t you share your experience with us in the comments section below?
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