Yoga For Women 50 Years Of Age:
As we all age, oftentimes we come to a point in which we no longer have the strength and time to practice heavy-duty vigorous exercise. However, there are practices out there that can still push your body and mind, in a safe and effective way. We’re talking about yoga, in this instance. Specifically, yoga for women 50 years of age and older.
Related Article: Yoga for Men Over 50: A Simple Guide to Staying Fit and Healthy
Yoga can be extremely challenging, don’t get us wrong, but there are many exercises and styles of yoga perfect for women who want to keep their workout less aggressive.
We All Age:
Yoga can be an immensely beneficial practice for women aged 50 and beyond. It plays a vital role in promoting overall well-being, maintaining strength, and enhancing flexibility long after what some might consider their “prime” years.
As we gracefully age, it’s inevitable that we’ll encounter various physical challenges associated with getting older. Engaging in yoga can serve as a wonderful exercise regimen, effectively nurturing both the body and mind, ensuring they stay strong and resilient.
Yoga is not just good for older women, but it can for some, become a necessity. In fact, regular physical activity is one of the most important things you can do for your health, says the CDC.
One major issue with age, include an increase in the amount and severity of falls. Certain yoga maneuvers which are slower placed may help to achieve more balance, strength and prevent such falls. That said, yoga helps to rejuvenate your body while removing stress and decreasing the onset of fatigue.
Research has also shown that patients with specific disease process’s (in the aging population) can benefit from practices such as yoga. For example, sufferers of COPD. Yoga has shown the ability to improve quality of life compared to pulmonary rehabilitation for this population.
Regardless of where you are on the spectrum of life, embark on the journey of yoga and retain your body in the best possible way. Grab your yoga mat, favorite yoga props, & check out these top poses!
Poses: Yoga For Women 50 Years of Age:
Warrior I pose, when modified appropriately, can be a comfortable and courageous pose. With a focus on opening up your hips and chest, to strengthening your legs. This standing pose used widely throughout yoga practices, can help develop concentration, balance, and strength.
It is touted as a “holistically energizing” pose for all women, as it enhances breathing potential as well. Moreover, this pose can also activate your ankles, arms, shoulders, back, legs, and lungs (through focused breathing).
Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques & Tips
Trikonasana or the Triangle Pose is one of the best yoga poses for a full-body stretch. This is not only a great stretch for women, particularly women over the age of 50, but it also helps with balancing.
This pose provides a good deal of relaxation and stretch to the chest, hips, back, hamstrings and ankles. Furthermore, it also helps to strengthen the legs and back.
Therapeutically, this pose is has been touted to help with constipation, lower back pain, digestive problems, asthma and even sciatica.
While the tree pose may appear deceptively simple, its execution can prove more challenging than it seems. This pose, firmly grounded (pun intended), is pivotal for enhancing balance and aligning the body. The tree pose embodies the essence of concentration and focused energy.
To begin, assume a mountain pose, with your hands joined and feet hip-width apart, evenly distributing your weight. Next, gently bend your right knee and grasp the inner part of your ankle with your hand. Elevate your right foot, placing it gracefully alongside your inner left thigh.
Above all, exercise caution to avoid pressing the left foot against the right knee; instead, position the left foot either above or below the knee joint. Now, with your hips maintaining perfect alignment, bring your hands together in a prayer position, keeping your chest lifted and your focus unwavering.
Hold this pose. Inhale and exhale slowly, and fix your gaze on a focal point. Additionally, be mindful of your abdominal muscles and core, to help stabilize.
Speaking from a personal perspective, one of our preferred yoga postures is undoubtedly the Cobra pose. This particular pose is frequently incorporated and emphasized across various yoga styles, primarily falling into the category of backbends.
The Cobra pose centers its focus on spinal extension, offering a contrasting experience to the daily posture we often adopt. It encourages the arching of the spine, fostering a sense of openness and vitality.
Moreover, this pose provides accessible modifications, such as the low cobra variation. In this adaptation, you don’t fully extend, allowing you to remain within a comfort zone tailored to your individual needs.
To perform this stretch, start by lying on your stomach with the tops of your feet resting on the ground. Place your hands on each side of your chest. Gradually lift your shoulders and chest upward, envisioning a gentle press into the floor with your hands as you create an arch. Ensure your gaze is directed slightly upward to avoid straining your neck. Elevate yourself as high as your body comfortably allows, maintaining a subtle bend in your elbows.
Related Article: Backbend-Type Yoga Poses: 3 Beautiful Beginner Backbend Yoga Poses!
Final Thoughts!
What’s truly remarkable about numerous asanas is the minimal equipment and space they require for practice. This quality stands as one of the many benefits that mindfulness practices like yoga and meditation offer. The inherent value of this convenience is, frankly, immeasurable.
As always, thanks for stopping by and be sure to visit us again soon! Share our posts on social media and leave us feedback on how yoga has benefited your life!
References:
- https://www.stylecraze.com/articles/effective-yoga-poses-for-women-over-60/
- https://www.dumblittleman.com/yoga-poses-for-women-over-50/
- https://www.aarp.org/health/healthy-living/info-11-2013/health-benefits-of-yoga.html
- https://www.ccjm.org/content/88/7/405
- https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
