Strength, stretch, balance

Aging is a process of natural life and each period of life has its beauty. As a woman grows old, it is important to remain active to ensure that they are not only independent but also strong and confident. Yoga is a stress-free but potent method of sustaining healthy aging through enhanced mobility, flexibility, balance, and good health. Yoga allows the body to remain pliant and the mind to remain composed through slow and conscious motions and even breathing. It promotes the use of dignity and positivity among women in the face of their age.

Yoga provides more joint mobility when done on a regular basis, which eases activity and makes it more comfortable on the daily routine. Most of the elderly women are stiff around the hips, shoulders and lower back. Through easy extensions and exercises, yoga eliminates this rigidity and increases the extent of motion. Enhanced mobility will also reduce the risk of falls which is a crucial feature of elderly health. Both poses help to make the body think of moving more sensuously and mindfully.

Another advantage is the flexibility. Aging occurs in the body and causes tightening of muscles. Yoga has the effect of relaxing the muscles, which enhances postures and keeps the spine straight. This increased flexibility also promotes healthy flow reducing some of the more common aches like muscle tension and light joint pain. Through practice, older women can realize that even a short daily routine is able to make them feel a lot lighter and energetic.

Other than the physical advantages, yoga is very effective in terms of emotional advantage. Older women have to deal with shifting life, duties and responsibilities. Yoga provides space where one can breathe properly, relax and be stronger again. Mindful breathing has a calming effect that makes stress easier and helps to sleep better. This mood leads to the increased resilience of a person and adds more happiness and meaning to everyday life.

In order to enjoy these advantages at a safe level, the elderly women need to undertake soft and accommodating yoga figures. Four postures that may be recommended as appropriate to increase mobility and flexibility and are also comfortable to beginners and seniors are as follows:

Sukhasana (Gentle Twist Easy Pose)

Such sitting position assists in tightening the hips and lengthening the spine. A gentle twist is beneficial to the spine, and it takes the strain out of the back and shoulders. It also promotes deep breathing which relaxes the psyche.

Marjaryasana-Bitilasana (Cat-Cow Stretch)

This is a slow yet steady motion of the alternation between rounding and arching of the back to make the spine more flexible. It is a good one in easing stiffness in both neck and the lower back, enhancing awareness and coordination of body movement.

Vriksasana (Tree Pose against a Support)

This pose is supported with the aid of a wall or a chair, which increases balance and makes the legs stronger. It improves self-efficacy and stability, which make walking and standing daily easier. Support practice is a safe and comfortable practice.

Adho Mukha Baddha Konasana (Butterfly Pose)

This stretch is gentle and it stretches the hips and enhances the lower body circulation. It can be used to relieve stiffness in the inner thighs, and also general movement of the pelvis. Cushions may be used to ensure that the pose is comfortable.

Healthy aging is concerned with proper care of the body and mind. Simple yoga will help the elderly women to walk easily, remain flexible and make their days meaningful with resurgent power.

(The author is a yoga and spiritual leader, columnist and founder of Akshar Yoga Kendraa)