I am always impressed with an 80-year-old who is able to squat down, bounce up, and so on. After a busy period of working and raising children, older adults have freedom to do what they feel like. It is kind of a rebirth, or successful aging. Isn’t it?
What does successful aging mean? It refers to the transition from middle age to older age, with a low risk of disease, high functional level and participating in social activities. Because of my job nature, I meet many happy and healthy seniors. That doesn’t mean they all can squat down and bounce up, without any physical issues. In fact, many of them have different level of pain from arthritis, hip/knee replacements, etc. However, they have an accepting attitude toward physical decline but learn to cope well with it. Isn’t it still a successful aging?
When we are driving, reading, watching TV, only forward-facing movement is required. The side, back and lower part of the body get neglected, which causes muscle strains, torn ligaments and stressed joints. The following yoga poses help stretch different parts of the body and relieve physical pain.
1. Dancing warrior
Direction: Open right hip, extend the left leg and find the heel-to-heel alignment. Bring your left palm on the left thigh and raise the right arm up overhead. Repeat the other side.
Benefits: This pose helps lengthen the muscles between the ribs and pelvis, including parts of the lower back. When stretching the arm overhead, we can also stretch the upper back and upper arm.
2. Chair pose variation
Direction: Bring your right knee over the left. Put your palms in your heart centre. Inhale and lengthen the spine, exhale and lean forward. Put your left elbow onto the right knee. Repeat the other side.
Benefits: This pose helps activate the abdomen and release the tension of lower back and neck. When we press the palms, we can stretch the shoulders and chest.
3. Half split
Direction: Straighten right leg and flex the right foot. Engage your leg muscles to activate the quadriceps. Inhale and lengthen the spine. Exhale and bend forward. Repeat the other side.
Benefits: This pose helps stretch the hamstring and calve.
Chair yoga makes yoga accessible to seniors. While you are seated on the chair, you are able to stretch every part of the body. If you are a bit of uncertain what you can do, this seniors exercise class in Bassendean or Vic Park organized by Connect Victoria Park is a good starting point.
Have you tried chair yoga before? How did you go? Leave me a comment below.
Rachel is the founder of VAI YOGA and an occupational therapist. Her yoga teaching focuses on blending two powerful healings, yoga and occupational therapy solutions, to help people face practical aspects of life.