The International Day of Yoga is celebrated today across the world with the theme “Yoga for Self and Society”. It has been observed since the United Nations declared June 21 the International Yoga Day in 2014. Yoga is an ancient Indian way of keeping the body and mind fit.

Also Read: What Type Of Credit Card Is Best For Senior Citizens?
Yoga has many body postures or techniques that can help improve muscle strength and flexibility, boost immunity and positive spirit, and fight mobility issues. Yoga can benefit people from all age groups, particularly senior citizens who often face mobility issues with age.
This ancient Indian physical fitness routine has a positive impact on physical and mental health. So, don’t delay this positive step if you haven’t already started it.
Here are five yoga postures that can help you stay healthy in mind and body.

1. Mountain Pose or Tadasana:

Senior citizens experiencing body stiffness, particularly in the spine area, can do “Tadasan” or Mountain pose for relief. It can help strengthen the body and improve posture. To do this “asana” or exercise, one must stand straight on both feet to distribute the body weight equally. Keep your hands relaxed on the sides and take 5-10 slow breaths in this position. It is a simple exercise that seniors can do easily. This asana aims to develop the ability to stay in one position longer yet be relaxed. It is the first step towards other, more challenging poses.

2. Side Warrior Pose or Virabhadrasana:

This pose helps improve body strength and balance. To do this, stand with your legs 3 to 4 feet apart, then turn your right foot forward by 90 degrees and left foot backwards; keep the toes pointing forward. Then, align the heel of your right foot to the centre of the left foot. Place your hands on the waist or top of the head, and breathe deeply; bend your right knee to align with the ankle while exhaling. This pose helps strengthen the thighs, back, arms, and shoulders.

3. Chair Pose or Utkatasan:

It is a simple posture involving bending your knees, like sitting on a chair or a partial squat. Seniors can do chair squats if they face difficulty doing so without support. It benefits people with bone density issues in the hips. For this pose, stand in front of a chair and keep your feet apart with toes pointing out straight. Keep your head and the upper body raised. Balance yourself while lowering your body; make a sitting pose, but do not sit. One may also stretch the arms for balance. This posture can be modified according to the age.

Also Read: Bank Unclaimed Deposits See 26% Spike: Here’s How To Find Your Forgotten Money

4. Cobra Pose or Bhujangasana

Cobra pose helps improve muscle strength, flexibility, mental health, self-esteem, sleep, and body posture. To do this, lie on your stomach with your hands on the side. Then, lift your upper body by pressing your hands against the floor, keeping elbows close to the body. Stay in this position and take at least 5-10 deep breaths. This asana helps reduce stiffness in the lower back and strengthens the shoulder, arms, and abdominal area.

5. Relaxation Pose or Savasana:

This asana is done at the end of a yoga session to relax the body. Lie down comfortably on the ground, keeping your eyes closed. Stay still and relaxed, and take slow but deep breaths while being attentive to all parts of the body. It calms the mind before you embark on your daily activities. It is also one of the easy asanas that senior citizens can do.
Experts say that asanas can provide relief against various ailments and enhance a person’s muscle strength, stamina, flexibility, and balance, which are critical in old age. However, those with a medical condition should consult a doctor before starting a yoga routine; start slowly, but be consistent.