5 Essential Poses You Need To Maintain Healthy Aging

I recently had the opportunity to teach Chair Yoga to the elderly and it was an extremely rewarding experience. Even though their movements were restricted and they were complaining about the pain in their limbs, they remained enthusiastic.

While it is unlikely to maintain the same limberness we had when we were young, most of us can still retain a certain degree of joint mobility if we practice regularly in old age.
I came up with this list of 5 poses which I think are crucial to healthy ageing. Please feel free to comment or suggest others!

1. Malasana (Garland Pose)

2. Ushtrasana (Camel Pose)

3. Plank Pose

As the body age, we lose muscle tone. This is due to a condition known as sarcopenia – a degenerative process associated with aging. What arthritis is to cartilage or osteoporosis is to bone, sarcopenia is to muscle. It gradual wears away muscle, leading to low muscle tone.

As you get older, low muscle tone carries many associated risks. Loss of muscle tone is often more significant in the lower extremities, leading to a decreased ability to walk and balance, leading to a greater risk of falls and other injuries. When you lose muscle, your strength and energy levels also decrease. Metabolism also slows down, since muscle burns calories.

Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and lower back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, improving posture.

Do avoid Plank pose if

• you have wrist pain
• you have osteoporosis (please seek medical guidance)

4. Gomukasana (Cow Face Pose)

People in desk bound jobs are more likely to have tight shoulders. While it is easy to shrug off now it can cause complications as we age.

The mid-50s age group make up the majority of people diagnosed with frozen shoulders.

A frozen shoulder is characterised by limited movement when raising the arm forward, as well as difficulty in external rotation of the shoulder joint. This action is used in holding up newspapers to read.

One of the best ways to avoid the frozen shoulder is to keep your shoulders flexible and healthy. Gomukasana when perfosrmed correctly can keep your shoulder and hip joint mobile and supple.

Do avoid Gomukasana if

• you have serious neck or shoulder problems (please seek medical guidance)

5. Paschimottanasana (Forward Bend)

Warning: Paschimottanasana, when performed wrongly, can be detrimental for health and ageing.

A healthy spine has the ability to extend and flex. However, we should avoid rounding our backs excessively. If your hamstrings are flexible enough for you to lengthen your tailbone back and extend your spine forward, you may attempt this pose.

Otherwise, a lying version of this pose is recommended. Lying down helps to maintain spine neutrality.

Do avoid Paschimottanasana if

• you have osteoporosis
• you have tight hamstrings (please seek medical guidance)

As you can probably tell, I am 6 months pregnant in these poses! These poses are perfectly safe for expecting mothers as well. Feel free to share your comments below!