If you want to engage in a positive and effective workout, it pays to know where to start. Many women over 50 find it hard to get the time to work out on a regular basis. If you are in this position, have you considered yoga?
It’s not as hard as you think. Here are some of the best yoga poses for women over 50. Try them out and see if you notice any difference in the way that you feel. Physical fitness is so important as you get older and these yoga poses, will help you feel better and stay more flexible as you age.
As a woman over 50, you always want to make sure you do yoga poses that won’t injure you, depending on your physical condition? Spa Hotels has suggested a list of 9 poses that are appropriate for most older women.
Always check with your doctor first if you have any pre-existing conditions or unusual pain before doing any new exercise program including yoga. If you have bad knees, have recently had ACL or knee surgery, make sure to consult your physician before attempting yoga poses. Please read this guidance from the Yoga Journal
1. Downward Facing Dog
This downward dog yoga pose will help you stretch out your back as well as your arm and leg muscles. It’s an easy pose to do and is commonly used in most beginner yoga classes.
It will make you feel better if you have lower back pain, and will also help you strengthen your shoulder muscles. You may feel some pressure on your shoulder if you aren’t used to it or can even feel dizzy at first, so take it slowly and only do what you can.
2. Triangle Pose
The triangle pose will give you a full-body stretch. It is a great pose to stretch out your ankles, hips, legs, and back. You may feel a little stiff at first, but if you practice it consistently, you will find you have much better flexibility over time. It takes some balance, which is something older women want to practice to prevent falling. If you need to, hold on to a chair, at first, in case you are wobbly.
3. Tree Pose
The tree pose is another good balance pose. If you can hold the pose for at least 30 seconds you will feel it in your abdominal muscles because it works your core. Your hips and legs will also enjoy a nice stretch.
If you can’t hold the pose without tipping over, hold on to a chair or the wall and gently let go for seconds at a time until you can hold it longer unaided.
4. Child’s Pose
The child’s pose will give you the ultimate relaxing stretch as it’s a good way to stretch your entire body and relieve tension. If you have lower back pain or neck pain you will find it is a great way to release it. If your knees hurt while doing it, you may want to make sure they are resting on a soft surface like a rug or yoga pad and only bend as far as you are comfortable.
5. Seated Forward Bend Pose
This yoga pose will increase the circulation in your legs and body. It stretches your hamstrings and hips that will help you work out any kinks or discomfort you may be feeling when you walk. Only bend forward until you feel the stretch in your legs and then gradually increase your stretch over time. Pretty soon, you will be able to touch your toes and maybe even the floor.
6. Bound Angle Pose
This classic yoga pose stretches out your hips, legs, and back. It’s simple to do and will help relieve groin strains and even knee pain.
7. Warrior Pose
The Warrior pose is another familiar yoga pose that stretches out your legs and hips. Make sure to focus on your breathing when you do it.
8. Cobra Pose
The Cobra position is probably one of the best poses to do if your back is tense and tight. To start, simply lift your head off the floor and work up to arching your back.
This pose will also tone your arms and your abs.
9. Corpse Pose
After your yoga session, relax and breathe deeply in the Corpse pose to get rid of any tension you have left and to center your mind to proceed with your day. You can do this any time you feel tense and anxious.
Do you love Yoga? What are your favorite poses? Please leave a comment below.