5 yoga poses suitable for the elderly:
Mountain pose (tadasana): Stand up straight with your feet together or shoulder-width apart, palms facing inwards. Stretch your spine, lift your head up at the top and place your feet firmly on the ground.
Seat pose (katasana): Stand up straight with your legs together or shoulder-width apart. Bend your knees and slowly lower your hips as if you were sitting on a chair. Raise your arms up until they are at the ears.
Triangle pose (trikonasana): Stand up straight with your legs hip-width apart. Make sure your hips and feet are in line with your shoulders and chest. Place your hands on the ground. Lift your chest away from your front thighs and rotate your shoulders back. Gently and slowly bend your body to the right, then repeat on the left.
Warrior pose (virabhadrasana I): Stand up straight with your legs spread out 1.5-2 times your shoulder width. Rotate your right leg outwards and bend your right knee, keeping it on your ankles. Stretch your arms up over your head. Repeat with your left leg.
Ardha Chakrasana: Stand up straight, place your hands on your waist, and hold your waist tight with your fingers pointing forward. Use your waist as a support, bend back as much as possible, but still keep your back straight and balanced. Note, only do this pose if you feel comfortable and can maintain good balance.
Notes when exercising:
Remember to warm up gently before starting to exercise and listen to your body. If you find it difficult or painful to do the movements, stop and rest. Regular yoga practice will help improve the health and spirit of the elderly.
