10 Yoga Exercises for Seniors

Seated Forward Bend in a Chair

The Yale University study we mentioned earlier followed participants through six weeks of thrice-weekly yoga and meditation practice. Along with reduced risk of heart disease, participants also discovered that yoga and meditation significantly decreased their blood pressure.

Consider including the Seated Forward Bend pose in your routine to help reduce blood pressure, and use a chair to avoid overtaxing your back.

  1. Sit on a chair, keeping your knees together and your feet flat on the floor.
  2. Inhale.
  3. As you exhale, bend forward, rounding your shoulders and bending your back forward one vertebra at a time.
  4. Let your arms hang by your sides.
  5. Hold this pose for three breaths.

As you do this pose, your chest should make contact with your thighs, with your forehead near your knees.

As you grow stronger and more flexible, you can remove the chair and execute this position as a standing forward bend. Those with bad backs should be careful when doing this pose.

Other positions that may help you lower your blood pressure include the Big Toe pose, Bridge pose and Downward-facing Dog.

Did you know that yoga may also help you fight osteoporosis? Read on to learn a pose that could give you stronger bones.