Yoga Moves for Seniors

Senior Care in Toronto

Yoga can be an intimidating activity for people of every age, especially when surrounded by people who have been mastering this practice for years. Yoga is one of the few exercises that elders who Senior-Care-Torontohave health conditions and are receiving senior care can participate in because, while it provides all of the health benefits of traditional workouts, it does not cause a strain on the body. Not only can this exercise boost their flexibility, but it can also reduce stress levels, improve the health of both the body and mind, promote healthy bones, and lower anxiety levels. The first step elders need to take to make yoga a part of their daily exercise regimen is to find a class and teacher that will tailor the workout to fit their specific health needs. There are several yoga poses seniors who are accepting in-home care can benefit from, including the following:

Chair pose
This pose is excellent for the heart because it will increase the blood flow and oxygen needed for different areas of the body since many different areas are engaged. To perform this pose:

  • Stand with feet together.
  • Take a deep breath in and swing your arms over your head with palms facing inward.
  • Exhale while bending the knees in order to create a right angle with the tops of the thighs and torso. You should look as if you are sitting in a chair.
  • Hold the Chair position for one minute.
  • Stand upright, taking a deep breath in and out while lowering the arms.

Seated forward bend in a chair
This move can be done while sitting in a chair in order to relieve any stress on the back. The seated forward bend in a chair pose is perfect for reducing blood pressure.

  • Keep knees together and feet flat on the ground while sitting in a chair.
  • Take a deep breath in.
  • As you let the breath out, bend forward, round the shoulders, and bend your back forward one vertebrae at a time.
  • Let the arms dangle by your sides.
  • Hold this pose for three breaths.

Legs-on-the-wall pose
If the elder in your life has a difficult time falling or staying asleep, this pose could be the solution they need. A thick pillow or rolled up blanket can be used to provide support for the lower back. However, if your loved one has back problems, this pose should only be done with the help of a yoga teacher.

  1. The blanket or pillow that will be used needs to be placed about six inches away from the wall and sit on one side of it, your side facing the wall.
  2. Exhale and swing your legs to a lying position, placing the legs on the wall, the prop under your lower back, and your head and shoulders on the floor.
  3. When the torso arches back and the chin is off of your chest, the pose is being done correctly. The shoulder blades should be kept wide.
  4. Let the arms fall to your sides, with elbows bent and palms facing upward.
  5. Stay in this position for 15 minutes.
  6. If the feet begin tingling, bend your knees and let the soles of the feet touch. Slide them down the wall until they are close to your hips.
  7. When ready sit up, carefully remove the support prop from your lower back, roll to your side, and take a few deep breaths before sitting up.

Yoga is an excellent exercise for relieving any pain the senior you are providing elder care for, while also promoting a positive attitude. These moves should help your loved one get started with this practice.

If you or an aging loved one are considering senior care services in Toronto, contact the caring professionals at Staff Relief Health Care 24/7 at 905.709.1767.

Huff Post. “Yoga For Older Adults: 5 Health Benefits Of The Practice For Post50s.”

Jaracz, Jill. How Stuff Works. “10 Yoga Exercises for Seniors.”

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