5 Great Yoga Exercises for Beginners in Their Fifties

If you find yourself sitting a lot throughout the day, or are looking to improve your flexibility and balance, then you may want to try yoga. Yoga exercises are a great way to build up strength while also giving your mind a meditative and peaceful experience. We have gathered a list of five great poses for older adults to try when just starting out on their yoga journey.  Besides, learning something new is always FUN!

5 Great Yoga Exercises for Beginners in Their Fifties

1. Mountain Pose

Mountain pose is done by standing tall with your legs and feet together. Hold your arms down at your sides and draw in your abdominal muscles to activate your core. Stay like this and focus on breathing deeply for 5-8 breaths. 

This simple pose is great for improving balance, posture, and helps you feel grounded. Yoga is about training and focusing on your breath, which can be challenging while also learning the poses. Mountain allows you to be still and really connect with yourself as you practice. 

2. Tree Pose

Tree pose is done by standing up straight, then place one foot on the opposite inner thigh (can be above or below the knee). Your hands should be raised in a prayer position as you stand and hold the pose for 5-8 breaths.

This exercise is great for building leg and abdominal strength. Feel free to use a chair to help with balance if you need it.

3. Sphinx Pose

To do the sphinx pose, lie down on your stomach with your forearms placed on the mat in front of you. Your hands should be palms down as you push up, opening up the chest and activating your core. Hold this gentle stretch for 5-8 breaths. 

This pose helps build upper back strength and can prevent forward head syndrome in older adults.  Please explain Forward Head Syndrome so readers know what it is, if they don’t.

4. Star Pose

To do this pose, start by standing with your feet hip-width apart and your arms straight out, so your body looks like a five-pointed star. Roll your shoulder back and activate your core. Now, reach out with your fingertips and the top of your head, as if you are trying to reach the walls and ceiling. Stay like this for 5-8 breaths. 

This exercise helps align the spine while leaving you feeling opened up and energized.  

5. Standing Twist

To do the standing twist, stand with your feet hip-width apart. Inhale as you hold both arms out in front of you. Exhale as you move your arms to the right, turning with your hips as you move. Return to the center as you inhale again. Repeat on the left side. Do this for 5-8 breaths. 

This pose increases spine flexibility and strengthens your hips and lower body.

Yoga has been around for thousands of years and is practiced all over the world for its many health benefits. This list is not exhaustive and we encourage you to go out and learn more exercises as you continue on a path of wellness. Visit Panacea Scientific today for more helpful information on leading a healthy lifestyle.


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