Do you dream of always touching your toes? Or is it a very distant memory? Your body changes and adapts throughout your life, sometimes it even feels like you’re regressing. However, it is possible to reverse the trend and still progress by practicing flexibility exercises even after 60!
There are many ways to get in shape and reverse the trend. Here is one of the solutions to regain strength, balance, flexibility or suppleness after 60 years. Yoga is a great way to gently improve your physical fitness. Here are some yoga benefits, tips, and styles for seniors who want to improve their daily lives.
BENEFITS OF YOGA AFTER 60
Many people who regularly practice yoga report a multitude of benefits. Positive attitude, control and mental well-being, better self-esteem and self-confidence. It might even give you an immune boost and relieve stress.
Here are some benefits that can improve the life, flexibility, of people over 60.
- Improved muscle tone: We lose 3-5% of our muscles every decade after the age of 30, yoga can help, rebuild and build muscle mass.
- Strengthen bones: Research from Harvard University, USA, suggests that daily yoga can improve bone density.
- Reduces Anxiety: Research from the University of Mississippi, USA suggests that regular yoga practice can reduce your fight or flight response.
- IMPROVE BALANCE: Helps prevent falls by strengthening the muscles that contribute to your stability and balance.
- Reduces Blood Pressure: Research from BLDE University, India suggests that yoga can reduce oxidative stress in older people.
- Improves sleep quality: A 2014 study suggests that regular yoga practice can improve sleep duration and overall quality.
- Helps Fight Arthritis: Research from the University of Minnesota, USA found that yoga was effective in managing osteoarthritis in older women.
- Improves Respiratory Function: Research from the University of Brasilia, Brazil, and the University of Trás-os-Montes and Alto Douro, Portugal, suggests that regular yoga can improve breathing…
TIPS FOR STARTING YOGA
- Talk to your doctor first: It’s always a good idea to talk to your doctor if you’re returning to sport after age 50. He will know whether to guide you and advise you on the exercises to perform and to avoid.
- Find yoga classes near you: Try “Yoga for the Over 50s”, “Gentle Yoga” or “Senior Yoga”.
- Ask about your yoga teacher: you should only take classes with a certified instructor. Ask about their qualifications in advance and find out about their experience with people over 50. You can always ask to test a course before committing.
- Start at the beginner level: whatever your fitness level and even more so if yoga is relatively new to you.
- Be comfortable: Yoga requires loose, comfortable clothing, so make sure you can move freely in your practice.
YOGA STYLES FOR IMPROVING LIFE AND FLEXIBILITY AFTER 60
Yoga brings together different practices and different currents of thought. In particular meditation, acceptance, as well as difficult temperatures… It is important to inquire before enrolling in a yoga class in order to know exactly the trend of the session.
This point is essential for seniors or beginners. Too vigorous a type of Yoga could lead to injury. Here are some examples of yoga practice.
CHAIR YOGA
This gentle practice was developed in the 1980s as a form of therapy. These are classic yoga poses adapted to be performed while seated in a chair or using it as an aid.
RESTORATIVE YOGA
This style is a slow, meditative form of yoga, which involves a series of simple poses. The use of props, such as blankets, blocks, and bolsters, makes it possible to hold each pose comfortably for an extended period of time. It is not uncommon for people to fall asleep during this class.
KUNDALINI YOGA
If you are interested in the spiritual and physical benefits of yoga, this is a style to try. The focus is on awareness and combines chanting, meditation and breathing exercises with physical practice.
HATHA-YOGA
This style is a popular type of yoga because hatha yoga is the type of yoga we practice in the West – as a physical practice. However, classes that use this term are usually relatively slow and focus only on gentle postures.
IYENGAR YOGA
Pronounced “eye-ING-ar,” this style is a great option for anyone with arthritis or a chronic condition. Iyengar is ideal for getting back in shape and having correct alignments, ideal for starting and progressing.
YIN-YOGA
If you want to improve your flexibility or suffer from stiffness, try yin yoga. It’s restorative yoga, featuring long-lasting poses and focusing on deep stretches, especially with your connective tissues.
Some styles of yoga that you should approach with caution and only with the approval of your doctor are:
- Vinyasa (Fast Poses)
- Ashtanga (Fast and difficult postures)
- Bikram (Very hot and humid courses – not recommended for people with low or high blood pressure or any heart condition).
You know everything to discover the practice of Yoga even after 60 years. Finally, it’s never too late to discover a new practice, so why not give it a try?
