Yoga for seniors: improve balance and prevent falls with these exercises

Yoga is celebrated for its numerous benefits, including enhanced flexibility, strength, and stress relief.

However, its role in improving balance and coordination is particularly valuable for older adults, helping to prevent falls and promote stability. Incorporating specific yoga poses into a senior’s routine can significantly bolster their sense of equilibrium and strengthen key stabilizing muscles.

Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, shared expert recommendations for poses that are especially beneficial for seniors seeking to improve their balance and coordination:

1. Tree pose (Vrksasana): This classic pose is excellent for strengthening the legs, ankles, and core while enhancing focus. Begin by shifting weight onto one foot and placing the sole of the other foot on the inner thigh or calf of the standing leg (avoiding the knee). Hands can be positioned at the heart center or extended overhead.
2. Warrior III pose (Virabhadrasana III): This pose challenges balance and builds leg and core strength. From a standing position, hinge forward at the hips and lift one leg behind you, keeping your torso parallel to the floor. Extend your arms forward or alongside your body to maintain stability.
3. Extended hand-to-big-toe pose (Utthita Hasta Padangusthasana): Strengthening the legs and core while opening the hips and chest, this pose involves placing one hand on the floor in a standing forward bend and extending the opposite leg behind you, parallel to the floor. Open your chest and reach your top arm toward the ceiling.
4. Eagle pose (Garudasana): This twisting balance pose enhances focus and strengthens the legs and core. From a standing position, cross one thigh over the other and wrap the lower leg around the standing leg. Cross your arms in front of your chest, aiming to bring the palms together if possible.
5. Chair pose with lifted foot: A variation of the traditional chair pose, this exercise challenges balance and strengthens the legs and core. From the chair pose position, slowly lift one foot off the ground, keeping your hips level and your standing leg bent.

By integrating these poses into their daily practice, seniors can develop improved body awareness, strengthen essential stabilizing muscles, and significantly reduce the risk of falls.