It’s never too late to start a new activity, and that includes doing yoga at over 50. If you want to start getting in shape, yoga is a great way to go. It has many benefits both physical and mental, it is suitable for all body types and you can do it at any age.
Yoga for Over 50s – Fitness Levels
Whether you’re 5, 50, or 105, what you can do depends on your level of fitness. There are 3 basic levels.
- Not active – If you’ve never really worked out and want to start now, that’s fine. Well done for wanting to take this step.
- Fairly Active – You might not live in the gym, but consider yourself active, whether it’s running with your busy daily life or working out here and there.
- Highly Active – You always manage to do your workout, no matter what your activity, whether it is taking the stairs instead of the elevator, you are always active. Well done!
Yoga Over 50 – 4 yoga poses with variations for each fitness level
Proving that age is just a number, here are 4 yoga poses you can do at any age, with three variations of each to suit your fitness level.
1. Downward Facing Dog (Adho Mukha Svanasana)
The benefits of Downward Dog include opening up the shoulders and chest, as well as stretching the hamstrings and spine. From a kneeling position on the hands and knees, step on the toes keeping the hands and feet in place, lifting the buttocks fully towards the ceiling, with the aim of gently pushing the head towards the knees , creating an upside down V shape. The hands should be away from the shoulders, the feet away from the hips and the gaze between the thighs or the navel.
Level 1. Place your hands on the back of a chair and try to bring your head past your forearms to achieve maximum shoulder stretch.
Level 2. Use the seat of a chair to get closer to the ground. To relieve tension in the hamstrings, bend the knees.
Level 3. Place hands on mat at shoulder distance and feet at hip distance, push through hands and feet, while opening chest and head towards the floor.
2. Seated forward bend (Paschimottanasana)
Sitting forward flexion stretches the hamstrings and spine and can relieve lower back pressure and general back pain. While seated, stretch your legs out in front of you, keeping your back as straight as possible, leaning forward from the hips, trying not to round your back, as far as you can go, and going there. holding the pose.
Level 1. Sit on the edge of a chair and lean forward at hip level, keeping your spine straight.
Level 2. Wrap a strap around the feet and hold it while gently pulling yourself forward keeping your spine as straight as possible.
Level 3. With the legs straight out in front of you, bend forward by bending the hips and hanging onto the feet, with a slight bend in the knees to relieve hamstring strain.
3. Triangle pose (Trikonasana)
Triangle Pose provides a deep stretch of the hamstrings, side of the body and spine and opens up the chest and shoulders. From a standing position, take a big step back, keeping the feet on either side of an imaginary line, the front foot facing forward and the back foot tilted inward at 45 degrees. Lift the arms out to the side, lean the upper body forward over the front leg and twist the torso so that the front hand drops down to meet the front foot and the other hand is lifted to the sky, keeping the gaze on the front foot. top of the hand.
Level 1. From a standing position, take a big step back and hold onto the back of a chair with one hand, raising the other hand and your upper body to the sky.
Level 2. Leaning on the chair seat, turn your upper body and upper hand towards the sky.
Level 3. Trying to keep your upper body and pelvis tucked in, bend your upper body towards the foot while rotating your upper body upward and look skyward.
4. Warrior Pose II (Virabhadrasana II)
Warrior II works the trunk, thighs and all of the legs, opens the shoulders and tones the buttocks. From a standing position, take a big step back, keeping the feet on either side of an imaginary line, the front foot facing forward and the back foot tilted inward at 45 degrees. The front knee should be bend so that the knee is directly above the ankle. Lift the arms out to the side and facing forward, looking over the front arm.
Level 1. Sit on a chair on your side so that your front leg is above the chair and the back leg is on the floor with the foot turned at a 45 degree angle. Lift your hands so that they are parallel to the floor and look forward.
Level 2. With this variation, you can keep the back knee on the floor or on a block, keeping the front knee directly above the ankle.
Level 3. Keep your weight evenly distributed between the back and front legs, keep the front knee above the ankle and the body straight, facing forward.