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10 Yoga Exercises for Seniors

        Health | Yoga

Legs-on-the-wall Pose

When counting sheep or drinking a glass of warm milk doesn't help you fall asleep, try some yoga poses to help you get some z's.

The Legs-on-the-wall pose is very helpful for those who just can't seem to get some shut-eye. You'll need to have a thick pillow or blanket that you can roll up and use as a support for your lower back. If you have back problems, don't try this pose without the help of a teacher.

  1. Place your support prop about six inches away from a wall and have a seat on one end, with your side facing the wall.
  2. Exhale and swing yourself into a lying position, with your legs on the wall, the support under your lower back and your head and shoulders on the floor.
  3. You'll have the proper form when your torso arches back and your chin is off your chest. Keep your shoulder blades wide.
  4. Let your arms fall to your sides, with elbows bent and palms facing up.
  5. Stay here for five to 15 minutes.
  6. Should your feet start tingling, bend your knees and let the soles of your feet touch. Slide them down the wall until they're close to your hips.
  7. When you're ready to come out of the pose, carefully slide off or remove the support.
  8. Roll to your side and take a few breaths before exhaling and sitting up.

Forward bend poses are also good ones to try when you need help falling asleep.

Need to sharpen your balancing act? Let's look at a pose that can improve your balance.