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10 Yoga Exercises for Seniors

        Health | Yoga

6
Revolved Triangle Pose
While this pose requires flexibility, it's great for maintaining bone strength. Try using a chair for extra support until you get the hang of it.
While this pose requires flexibility, it's great for maintaining bone strength. Try using a chair for extra support until you get the hang of it.
©iStockphoto.com/myfault1

Women have an increased potential for developing osteoporosis, a disease that causes bones to become brittle and prone to breaking, as they age. Weight-bearing and balance exercises can help you reduce the possibility of bone fractures by maintaining bone strength and promoting joint agility.

Many yoga positions, including the Revolved Triangle pose, are perfect for maintaining bone strength. In this standing position, you'll need to do the following:

  1. Place your left foot forward and your right foot behind you so your feet are about 3 to 4 feet (0.9 to 1.2 meters) apart.
  2. Rotate your feet outward slightly, so that if you drew an imaginary line between them, your left heel would connect to the arch of your right foot.
  3. Hold your arms out to the side, and square your hips forward.
  4. Exhale while bending forward from the hips and rotating your torso to the left, keeping your belly pulled in.
  5. Place your right hand on the floor on the outside of your left foot and stretch your left arm over your head, looking upward if possible.
  6. Hold for three breaths.
  7. Straighten and repeat on the opposite leg.

This pose requires some flexibility, but you can easily modify it by using a chair or block to support yourself if you can't bend all the way to the floor.

But take note: If you have back problems, avoid this pose.

Instead, practice some other seated or standing weight-bearing poses like Hero, Wide Angle and Wide-legged Standing Forward Bend poses.

Yoga can also help women fight the symptoms of menopause. Keep reading to learn a cool pose to ward off hot flashes.


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