As we get older, it is normal that we do not feel like doing any physical activity. But yoga is not just any activity, as many scientific studies have shown the great benefits it has on our body in terms of improvement of flexibility, on a psychological level, etc.
yoga at the beginning can be a bit tricky for the postures that are performed, despite this, as with everything, practice makes perfect, so here we leave you eight perfect poses to do if you are over 50 and want to do yoga.
downward facing dog
One of the best known and most used postures in Yoga sessions in different styles is that of the downward facing dog or adho mukha svanasana. This Yoga posture or asana receives this name because it simulates the position that dogs adopt when stretching. It is a transition and rest posture.
To do it correctly, with your feet hip-width apart, take a deep breath and raise your arms toward the ceiling. As we release the air, we flex our hips until we reach the ground with our hands. From this position, we step back into an inverted V pose, driving the hips toward the ceiling.
warrior stance
From the standing position (Tadasana), we take a deep breath and take a long step to the left so that our legs are approximately one meter apart. We turn our left foot (the one we have moved) 90 degrees, we move the right foot slightly (about 45 degrees) and we also turn our trunk so that the hips and the foot are in line. From there, we bend the left knee and raise the arms parallel to the ceiling (until they reach the height of the ears) and keep the head up.
The posture of the warrior helps us to improve hip mobilityto keep the legs and buttocks activated and improve our balance.
triangle pose
To perform the triangle posture we stand on our mat. We take a long step with the right leg to the side, so that our legs are far apart from each other and the area of the adductors (the inner part of the thighs) is stretched. We rotate the right foot so that the toes point to the side while the left one faces forward.
From there, we open our arms in a cross, activating their muscles, elongating ourselves: we can imagine that we have a thread that goes from the right hand to the left and which is pulled from the outside to both sides. We lean laterally to the right (the leg with which we have taken the big step to the side) keeping our arms crossed, and we go down as much as we can: we can lean on the leg or the foot. The head always looks up.
tree pose
The tree pose or Vrksasana It is one of the most used Yoga balance asanas in sessions. In it, the foot resting on the ground symbolizes the roots of the tree that connect it to the earth, and the arms symbolize the branches that grow upwards.
To do it correctly, we start from a standing position, with the feet parallel and hip-width apart, and the arms on both sides of the body. From this position, we keep our gaze on a fixed point in the distance (this is important to facilitate concentration and balance) and we spend all the weight of our body on the right leg. In this way, the left leg will have been released and we can lift it off the ground.
child’s posture
Among its benefits we can find the stretching of the entire lower back and the reduction of stress and fatigue (so it helps us to relax).
To do it correctly, we kneel on the floor on the mat, sitting on heels: The big toes should be kept together and the knees should be about the width of our hips.
As we breathe out, we bend our back until we reach the ground with our forehead, which is supported by it. The coccyx must be elongated and our whole body relaxed, since it is a relaxation posture.
cobra pose
The cobra posture may be similar to others, but to perform it correctly, we support the palms of the hands on the ground, fully or partially extend the elbows (according to our possibilities) and make a great extension of the spine. The pelvis remains on the ground and the lower body muscles are activated. The head looks forward, so that the cervical spine area is aligned.
pincer stance
Performing this posture requires more flexibility and body control.than the rest, so it is recommended that only those who have good motor control do it.
The correct way to do it is standing with your feet together or slightly apart and parallel. We inhale deeply and, as we release the air, we flex our hips and direct our torso forward until we form an angle of 90 degrees. We breathe in again and, as we release the air again, we go down to the ground supporting the palms of the hands next to our feet or grabbing the ankles. The head sinks into the knees and the crown of the head goes towards the ground.
This posture allows us to stretch our back at the same time that we relax, and it also helps us combat anxiety. As before, if we do not reach the ground we can use the Yoga blocks to facilitate elongation and continue working on our flexibility.
butterfly pose
Finally, we finish with the butterfly posture, which, to execute it well, we flex the legs in such a way that the soles of the feet touch each other, as if you wanted to stretch the abductors, and let the knees drop to the sides. Do not jump to be able to go down more, but it is simply about letting your legs relax.
With both hands surround the balls of the feet and bring the feet to the perineum as close as possible. Stretches the spine by bringing the sternum and sacrum slightly forward. Try to keep your shoulders back, keeping your chest open and your neck neutral and relaxed, with your chin slightly down.
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