10 Yoga Exercises for Seniors

Staff Pose

Maybe it's not just your back, but also your legs, hands and joints that need extra care. Some yoga poses target areas of the body prone to aches and pains. According to yoga instructor Biegun, the key is to build both strength and flexibility, because one without the other can set you up for injury.

One good pose for addressing aches and pains is the Staff pose. This position helps strengthen the muscles in the mid-back, improving posture. It also strengthens the quadriceps to help stabilize the knees.

To perform this pose, you'll need to do the following [source: Yoga Journal]:

  1. Sit on the floor with your legs stretched out in front. It may help to sit with your shoulder blades against a wall with a small rolled-up towel between the wall and your lower back.
  2. Pull in your belly and sit up tall.
  3. Place your hands on the floor next to your hips, fingers pointing toward your toes.
  4. Without hardening your abdomen, flex your thigh muscles while pressing them down toward the floor, rotating them inward and drawing your groin muscles toward your tailbone.
  5. Flex your ankles, pointing your toes toward your body.
  6. Imagine your spine is a staff pressing into the floor, and try to hold this position for two to 10 deep breaths.
  7. Relax.

Other yoga poses alleviate different types of pain. For aches in the fingers and wrists, try some yoga finger stretches or wrist stretches.

Although yoga's slow-moving poses are nothing like aerobics, they can actually benefit your heart. Read on to find out more.