8 Effective Yoga Poses For Women Over 60
1. Tadasana – Mountain Pose:
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How To Do:
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:
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How To Do:
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:
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How To Do:
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:
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How To Do:
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:
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How To Do:
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?
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How To Do:
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:
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How To Do:
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:
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How To Do:
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
Sources: stylecraze.com
