SENIOR BALANCE YOGA
Good balance is essential. As we age, balance can become challenging. Physical balance is an important component of a healthy life – especially for seniors. Having good balance impacts most of the activities we do every day.
Having good balance is important for:
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Fall prevention
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Improved mobility
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Greater muscle tone
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Overall strength
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Confidence and vitality
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Ability to partake in other activities, such as walking, swimming, dancing
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Following are a few poses to help with balance.
MOUNTAIN POSE (Tadasana)
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Stand with your feel parallel, a few inches apart.
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Lift and spread your toes and the balls of your feet, then lay them softly back down on the floor.
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​Lift your chest up toward the ceiling, widening your collarbone.
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Allow your shoulder blades to draw toward each other and down the back, away from the ears.
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Let your arms relax beside your torso, palms facing in or forward.
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Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor
STANDING KNEE TO CHEST​
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Stand with feet hip-width apart and parallel, hands on the hips. Roll your shoulders down and back.
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Lift your left knee to hip height so your upper leg is parallel with the floor. Flex your left foot, and balance on your right leg, keeping your hands on your hips. Find a focal point to help you balance.
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Hold for three to five breaths. Repeat on the opposite side.
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Advanced Options:
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Rather than place foot back down, kick behind you and hold for 3 seconds, squeezing glutes before placing on ground.
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Circle ankle clockwise for five counts in each direction before placing back down.
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PELVIC ROTATIONS
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Stand in Mountain pose.
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Place your hands on your hips.
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Draw circles with your hips. Inhale to bring the hips forward. Exhale when you circle backward.
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Make the circles as big as you comfortably can.
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Do eight circles one way, then reverse direction.
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