Are you one of those people who have a hard time falling asleep at night? Then yoga exercises for seniors can be very useful for you. Doing yoga before bed calms your mind and prepares your body for relaxation and rest. Many people may think that yoga is a strange exercise that involves difficult movements, twisting, hanging, and twisting. But the essence of this exercise is about the connection between the mind and body and focusing on breathing. This exercise has many benefits and for this reason it has attracted many fans around the world.
Yoga causes stress reduction for elderly. Another advantage of yoga is that it is adaptable to all people and more or less anyone can do it. Perhaps those who have suffered injuries or other problems think that they cannot do this exercise and its exercises and benefit from its benefits. This wrong attitude is especially seen in the elderly. They believe that it is too late to exercise and that they cannot do difficult or even simple yoga poses. However, this is not the case and yoga can be adapted to your physical condition. If you are looking to learn the best yoga poses, don’t miss this article from Human Health Mag.
Does Yoga Before Bed Help you Sleep Better?
One of the benefits of yoga exercises for seniors is that it balances movement and stillness; meaning you find peace in movement. Yoga has the unique power to relax both the body and mind at the same time. By combining relaxation of the mind and body, you will likely feel more relaxed and ready for sleep when your head hits the pillow. Below, we will talk about how yoga can positively affect your sleep.
Doing yoga exercises and movements before bed can significantly improve the quality of your sleep in several ways. First of all, yoga involves physical movements that release and relax your tight, dry, and contracted muscles; this reduces physical tension in your body; tension itself is one of the important factors that disrupt our mood and sleep. You may be surprised to know that yoga is on the list of exercises to treat hemorrhoids and treats this disease in people.
In the second step, yoga teaches you mindful breathing techniques, which both calm your mind and reduce stress and anxiety so you can sleep deeper. This mindful breathing and calming of thoughts acts like a meditation for the mind, and the movements we will teach you next work like a massage for your psyche, gradually preparing you for sleep and making you fall asleep without any effort at all. By combining physical relaxation, stress reduction, mindful breathing, and creating a state of drowsiness, yoga can become a powerful tool for deep, quality sleep.
The Effect of Yoga on the Body of the Elderly
Some yoga exercises for seniors are designed to normalize blood pressure, balance the nervous system, and prevent cardiovascular and neurological diseases. Special yoga breathing techniques also prevent a person from contracting respiratory diseases by creating physical vitality and freshness and clearing the respiratory channels.
When performing yoga movements, an elderly person should know his body and be aware of his physical limitations in performing the movements. Also, do not put pressure on his body while performing the movements because performing yoga movements with difficulty and pressure increases the possibility of causing physical injury to the person.
Easy Yoga Exercises for Seniors
In this section, we will introduce you to easy yoga exercises for Senior citizens. Doing these movements can relax your body and give you a deeper, more comfortable and better quality sleep.
Exercise 1: Stretching the back and hamstring muscles
This exercise is simple but very useful for releasing cramps. Make sure to do each movement very slowly and with deep breathing. Here’s how to do the movement:
- Lie on your back, place your palms on the floor, place your feet on the floor and bend your right knee in your stomach;
- Raise your right leg to your chest and then try to bend it to the left to feel the stretch in the back of your leg and back of your waist;
- The movement should be done very slowly and without pressure;
- Pause at any point in the exercise to feel the stretch, while taking deep breaths;
- Now do the same exercise for the opposite leg.
- Repeat this exercise 10 times for each leg.
Exercise 2: Stretching the inner thigh muscles
The second exercise is also simple and will relax your tight muscles. How to do the movement is:
- First, sit cross-legged, take a deep breath;
- Bring one leg together and stretch the inner thigh muscle;
- Then repeat this for the opposite leg.
- Repeat this exercise 10 times for each leg.
Exercise 3: Stretching the leg and calf muscles
- For the third exercise, you can lie down in front of a wall (it doesn’t matter if there is no wall);
- Raise your legs and after stretching the soles of your feet, bring your legs together;
- Repeat this exercise 10 times.
Exercise 4: Cobra stretch
The fourth exercise is very relaxing for the back muscles. How to do the movement is as follows:
- Lie down on the floor on your stomach;
- Bend your elbows and press your hands on the floor and raise yourself a few inches off the floor;
- Take a deep breath and exhale while looking straight ahead.
- Hold this position for 30 seconds.
Exercise 5: Spinal Stretch
- Kneel on the floor and be in a prostration position;
- But the hands are fully extended in front of you on the floor;
- Pull the shoulders and arms forward and feel the stretch in the back of the back;
- Stay in this position for a few seconds and take a deep breath;
- Then get up very slowly.
- Hold this yoga exercise before bed several times and each time for at least 5 seconds.
Exercise 6: Corpse Pose
- Now lie down on the mat, stretch the whole body;
- Take a deep breath, release your body;
- The back should be flat on the floor, the legs should be parallel and free;
- Rotate the arms outward and straight down and place the shoulder blades on the floor;
- Stay in this position for 5 minutes, take deep breaths.
Important Points in Doing Yoga Exercises
When doing yoga exercises for seniors, you should pay attention to several important points. The person may have a specific disease, so to reduce the risk of dangers when doing yoga exercises in the elderly, the following must be considered:
- Never do a full head rotation: only slow head movements forward and backward, left and right, and return, accompanied by breathing that is appropriate for them.
- Do not hold your breath in any way: neither inhale (antarkumbhaka) nor exhale (bahirkumbhaka)
- Never bring your head below the level of your heart in forward bending movements.
- Try to do these exercises with the guidance of a trainer and in his presence.
- You do not have to do all the movements and it is better to finish the exercise if you feel tired.
- Do the movements according to your physical condition and be aware of your limitations.
Benefits of Yoga Exercises for Seniors
If you are looking for a calming supplement to help you relax and sleep better, doing yoga exercises for the elderly can be a great solution for you. In this section, we will tell you the benefits of practicing yoga before bed and you will definitely be convinced by reading them that you should try yoga for a more comfortable and quality sleep.
- Yoga quiets your busy mind
Busy and disturbing sounds in the mind, such as scattered and annoying thoughts, are something that almost everyone has experienced. Sometimes these sounds do not leave people until the end of the day and even in bed, and disturbing thoughts constantly circulate in their heads. In these cases, practicing yoga before bed can help you calm your mind and focus on the present moment. It is as if all sounds are silent and all body cramps are released.
- You will feel your stress go away
When your mind is calm, you will feel like a weight has been lifted from your shoulders. Yoga has also been scientifically proven to reduce stress by reducing cortisol levels in the brain. Cortisol is a steroid hormone that is associated with stress and feelings of anxiety and danger. But when you do yoga, your brain releases signals to relax your muscles and get out of fight-or-flight mode.
- Improves your relaxation
Yoga is often recommended as a natural treatment for insomnia because it relaxes the body and mind. It not only helps you fall asleep, but also helps you sleep comfortably, soundly, and deeply.
Concluding Remarks
In general, doing yoga exercises for seniors will make your mind calmer. Yoga exercises can fill the free time of the elderly for them and also prevent the diseases that come to them in old age. Yoga exercises keep the body fit and the mind calm. It is also useful for preventing and controlling certain diseases that are more prevalent in the elderly and enables the individual to connect with their inner self, which includes accepting themselves as they are, and this acceptance creates a positive attitude towards life in the elderly. By knowing the movements of yoga exercises and the movements that harm the elderly, we can have a safe exercise for the elderly.
We’re curious to hear your thoughts! What’s your take on this topic? Comment below and join the conversation; your opinion could spark new ideas!
Frequently Asked Questions
Does Yoga Help to Balance?
Yoga can help improve strength and balance. This can help older adults avoid falls due to poor balance. In a study conducted by the George Institute for the World Health Organization, 50 people aged 60 to 81 participated in 27 one-hour yoga sessions over a three-month period.
What Are the Benefits of Yoga for Seniors?
Improving flexibility and joint health, improving breathing, lowering blood pressure, and reducing anxiety are among the most important benefits of practicing yoga for seniors.
Which Yoga Poses Are Suitable for Seniors?
Mountain pose, tree pose, downward dog, sphinx pose, and flying dog are among the poses suitable for seniors.
What Is the Best Type of Yoga for Seniors?
The best type of yoga for seniors depends on age, fitness level, and body ability; but if you have just decided to do this exercise, it is better to start yoga with light exercises.