Yoga Poses For Balance For Seniors

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Balance training is an obvious but often overlooked tool to help prevent falls and subsequent injury or loss of function. And it's incredibly accessible: You don't need a lot of time or any equipment. You need the following eight yoga poses from 2017 Trainer of the Year Tericita "Ti" Blair.

Yoga Poses For Balance For Seniors

"Balance training can help build muscle endurance, increase flexibility, and of course improve balance," says Blair. "As well as helping to build confidence and speed up reaction time, it also offers an opportunity to practice mindfulness and body awareness. You learn to breathe through something difficult or challenging and to maintain balance even when your world is turned upside down."

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You will find that your balance changes from day to day and even minute to minute, so do these poses daily for best results. Start with a five-minute warm-up, such as walking or walking in place, and then work your way through the poses. You can also do it individually, but it's still good to warm up first.

As always, safety is key. If you have a chronic disease (including osteoporosis) or injury, or if you experience dizziness or fainting, consult your doctor before any balance training. "We want to make sure there aren't any underlying causes that could be contributing to this feeling," says Blair. "Start with the support of a chair, wall, or solid surface until you gain confidence and feel comfortable adding to the challenge."

Finally, learn to smile while swinging; As with any exercise, you will improve with continued practice. If you're a beginner, don't forget to check out the tips that will make every move easier. And if you're up for a real challenge, try a dynamic, animated variation of a pose or two.

The pose stretches and strengthens the arches of the feet, ankles and legs, giving you a solid foundation.

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How to do it: Stand with your feet hip-width apart and parallel to relax your arms at your sides with your palms facing forward. Roll your shoulders up, back and down. When lifting your chest, work on your lower abdomen.

In this position, press your toes into the floor and lift both heels as high as possible. Find a focal point that helps you maintain your balance and take three to five breaths in and out.

Make it easy: Don't lift your heels too high or hold onto the back of a chair or a wall.

Dynamic Stabilization Bracket: Inhale and lift your heels. With exhalation lower back. This is a repeat. Perform three to five repetitions, connecting the movement with the breath.

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How to do it: Stand with your feet hip-width apart and parallel, hands at your sides. Roll your shoulders up, back and down. When lifting your chest, work on your lower abdomen. This mountain pose is the starting position for this pose and the other poses that follow it.

Raise your left knee to hip height so that the top of your leg is parallel to the floor. Bend your left leg and balance on your right leg, hands at your sides. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Make it easy: Do it with your knees to your chest. Sit up straight with both feet on the floor and hands at your sides. Inhale to lift your legs.

Make it harder: Using your hands and arms, bring your knee closer to your chest and slowly pull it up.

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Dynamic knee to chest: inhale and lift the knee. With exhalation lower back. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

How to do it: Stand with your feet hip-width apart and parallel, hands at your sides. Roll your shoulders up, back and down. When lifting your chest, work on your lower abdomen.

Lift your left leg behind you and then slowly lean your torso forward so that your left leg can come out as you do. Go as far as you comfortably can and gradually try to get your back leg and torso parallel to the floor, creating a line from your head to your left heel. Bend your left leg, toes pointing to the ground. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Make it easier: Place your hand on the back of a chair or a wall, or place your toes on the back of your back on the floor to help balance.

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Make it harder: Stretch your arms out in front of you or cross your arms across your chest.

Dynamic Warrior Variation 3: Inhale and lean forward while lifting your leg. Exhale as you stand up again. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Shift your weight to your left leg and allow your right knee to rotate to the side as you pull your right leg toward your left ankle, but without putting pressure on the ankle joint. As you progress, put your arms in a comfortable but challenging position, such as clasping your arms across your chest or raising them above your head. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Make it easy: Place the lifted leg a few inches away from the standing leg to get a wider sole.

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Make it harder: Raise your leg up to the calf or inner thigh of the standing leg, but avoid placing the foot on the knee joint. Need more challenges? Close one eye or look up towards the ceiling.

Dynamic Tree Pose: Inhale to lift your heel and rotate your knee. Exhale back to the mountain position. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Extend your right leg out to the side and just place your toes on the floor to start balancing. Now bend your right leg and lift your leg to the side, letting your upper body lean slightly to the left. Extend your arms wide with your palms facing forward to form a star shape with your body. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Make it easy: Hold on to the back of a chair or keep your toes on the floor for balance.

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Dynamic Stabilization Star: Inhale to lift your leg and open your arms. Exhale back to the mountain position. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Lift your left leg and cross your left leg over your right knee. Sit on a chair on one leg with your left leg bent. Lower it as far as you comfortably can; Every little bit counts. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Make it easy: Practice it sitting in a chair, with your standing foot firmly on the ground and your upper leg bent.

Dynamic Standing Pigeon: Breathe into a standing pigeon. As you exhale, lift your leg and return to the mountain position. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Advanced Arm Balance Yoga Poses Set Stock Vector

Bend your right knee so that your bent leg is behind you. Keeping your right arm at your side, raise your left arm until your upper arm is level with your face. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Dynamic Dance Pose: Inhale as you bend your knee and raise your arm. Exhale back to the mountain position. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Raise your left knee to hip height so that the top of your leg is parallel to the floor. Bend your left leg and balance on your right leg. Extend both arms straight in front of you, palms facing each other.

Slowly start turning to the left. Place your right hand on your raised left knee and deepen the bend of your left arm to open it. Find a focal point that helps you maintain your balance and take three to five breaths in and out. Repeat on the opposite side.

Yoga Poses For Better Balance Concept Vector Image

Make it easy: For more balance, keep your hand on the same side as the leg you're lifting in front of you, not out.

Standing Dynamic Rotation: Inhale, lift your knees and arms forward. Exhale and bend down. Inhale, come back facing forward with your leg raised. Exhale back to the mountain position. This is a repeat. Perform three to five repetitions on each side, synchronizing the movement with your breath.

Members can visit thousands of gyms and gyms across the country, as well as take exercise classes designed for seniors and led by supportive instructors. If you have a Medicare plan, it may be included at no additional cost. Instantly check your eligibility here.

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Yoga Poses For Balance & How To Practice Them

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