Yoga is good for every person, children, men, and women. Especially, it keeps you calm and fit throughout your life. Even at old ages, yoga can be practiced.
If you’ve reached senior status and you’re not already practicing yoga, now’s a good time to begin.
It might even help you age better, keeping you flexible and building strength through low-impact moves.
The following exercises would be apt for all women around the age of 60. It’s perfect for tired or sore muscles, ideal for beginners, seniors or those seeking slow and mindful practice to balance out the bustle. Enjoy the freshness it embarks in you.
1. Tadasana – Mountain Pose
Tadasana should always be taught to beginners and also as a reminder to matured practitioners of the basic alignments. This is also known as heavenly stretch pose as one stretches oneself towards heaven.
Benefits of Tadasana
This posture, when done right, would improve your posture. It is one of the simplest asanas. The good results that this asana brings are as follows:
- Stronger and toned ankles, thighs, arms, and abs
- Better mobility
- Lessens tension and stress
- Better digestion
- Better circulation
- Builds up greater energy
- Makes your breathing steadier
You can repeat the tadasana for more than 5 times at a stretch.
2. Uttanasana – Standing Forward Bending Pose
Benefits of Uttanasana
This asana is very useful for women. Ti is usually the best asana to combat osteoporosis and menopause. This is a very gentle exercise with stretching of the hip and a little hamstring and gives you a great relief from stress.
The benefits of uttanasana are as follows:
- Better blood circulation
- Improved digestive system
- It gives you a gentle back massage that relieves back pain.
- Strengthens and tones hamstrings and hips
- Makes your skin look younger
- Eases stress
- Better sleep
3. Adho Mukha Svanasana – Downward Facing Dog Pose
Benefits of Downward Facing Dog pose
This pose has numerous benefits to the whole body. In this pose, you must balance your whole body with your legs and palms, while keeping your hip raised to the ceiling.
This might be difficult for the elderly women to do this but with practice, things would get well. This asana would help you ease out distress due to menopause and helps you prevent osteoporosis. The positive attributes of doing this yoga are as below:
- Better blood circulation
- Eases menopausal distress
- Eases tension
- Hamstrings and arms are stretched well
- Strengthens bones
- Prevents osteoporosis
- Elongates and strengthens the spine
- Eases back pain
- Improves your memory
4. Virabhadrasana I – Warrior I Pose
Benefits of Virabhadrasana I
This standing yoga pose strengthens your legs as well as hips. You must make sure that your hips are straight in the front and not at your sides in order to make sure that your hips would become stronger.
The way you stand in this pose would improve the way you breathe too. The advantages of Virabhadrasana I are as follows:
- Strengthens your ankles, arms, legs, back, and shoulders
- Your chest, lungs, and hips widen
- You get better stability, focus and balance
- Better respiration
- Better circulation
- Rejuvenation and energization of the whole body.
5. Paschimottanasana – Seated Forward Bend Pose
Benefits of Paschimottanasana
If you are not a good sleeper then you can very well do this asana. It relieves you of stress and depression and gives you a good night’s sleep. It helps you face the problems of menopause better by eliminating all your fatigue.
The advantages of doing Paschimottasana are as follows:
- Stretches your hamstrings, lower back, spine
- Calms your mind
- Eliminates anxiety and stress
- Brings about better digestion
- Helps in facing menopausal stress
- Lowers fatigue
- Betters the functioning of the ovaries, kidneys, uterus, and liver
6. Balasana – Child’s Pose
Benefits of Balasana
This child’s pose would bring about the peace the child has. It is for real. In this asana, you must rest your forehead on the yoga mat so that your stress wears off. It induces a sense of relaxation and peace in your mind.
It improves your digestion process and aids better in facing menopause issues. The advantages of Balasana are as follows:
- Releases the tension in the shoulder, back, and chest
- Removes anxiety and stress
- Makes your vital organs flexible
- Eases fatigue
- Helps you with back and neck pains
- Improves blood circulation
- Increases digestive power
- Strengthens the spine
- Calms you down
7. Baddha Konasana – Bound Angle Pose
Benefits of Baddha Konasana
These asanas are very good for your back, hands, legs, spine, and joints. This asana targets the body parts that are more prone to pain.
It strengthens the back portion of the body and helps you be at ease during menopause. Some of the advantages of Baddha Konasana are as follows:
- Strengthens the inner thighs, groin region, and knees
- Eases hips and groins
- Soothes your body during menopause periods.
- Improves digestion
- Relieves you of stress and fatigue
- Widens the lower back, thus eases you from having lower backache
8. Ardha Pavanamuktasana – One-Legged Wind Releasing Pose
Benefits of Ardha pavanamuktasana
It is a slight stretching asana that is powerful for the lower back, hip region as well as mid-region.
The muscles in these regions are stretched well and the unbearable back pain can be eliminated by the soothing effect of this asana. The following are the benefits of the Ardha Pavanamuktasana.
- Elongates your back and neck
- Betters blood circulation
- Improves digestive system
- Relieves the abdomen of gases from the digestion process
- Eases constipation
- Strengthens the lower back
- It is kind of massage to your pelvic muscles
- Eases menopause tensions and adverse
- Removes fat from thighs, abs, and butt.
9. Bhujangasana – Cobra Pose
Benefits of Bhujangasana
By doing this asana, your back muscles will be stretched and strengthened. You must keep your shoulders in a relaxed mode and roll them back to avoid getting injured.
You can have support if you want by keeping a block or cloth under your hands. The advantages of Bhujangasana are as follows:
- Removes stiffness of the lower back
- It makes your body flexible.
- Soothes menopausal stress and pains
- Keeps you in a good mood.
- Tones your arms, butt, and abs
- Keeps you devoid of fatigue and stress
- Strengthens the spine
- Reduces lower back pain
10. Shavasana – Corpse Pose
Benefits of Shavasana
When you finish this asana routine, it is good for you to perform Shavasana. This is a very powerful yoga pose. You can get information about your own body and its breathing pattern during this resting pose. It relieves your mind completely. The benefits of Shavasana are as follows:
- Minimizes tension
- Helps your mind to relax
- Makes you aware of your own body
- Awakens creativity
- Improves your memory
- Improves learning capacity
- Fights stress
Make sure that you follow these yoga poses and benefit your own body. You might think that you are too old for it, but Yoga experts say that it is never too late. So, get down on your mat and have a great life.
