Balance always requires intention, concentration along with the ability to hold on and thereby let go. So, it mainly includes balancing a checkbook to balancing in the Scorpion Pose.
With the help of body balance training or balance yoga, it is possible for you to improve posture and also maintain the particular ability of the body to function over time. Thereby, it helps to increase the awareness of the body along with the improvement of the dynamic joint stabilization.
Along with that, it also contributes to reducing the risk of injury. For this, you should involve in performing the yoga balance poses. Thus, these balancing exercises is proved to be very much effective for the body as it contributes to improving the ability of the mind to remember, concentrate and let go.
Here are given 10 best yoga balance poses for seniors that are proved to be very effective for the balance training. So, you need to incorporate these particular exercises in your next yoga practice.
10 Best Balance Yoga Poses For Seniors
1. Forward Lunge Walk
In this particular yoga pose, first of all, you need to lunge forward, hands on the hips or in the runner arms i.e. both the opposite leg and also arm move forward. You also need to ideally hold with the legs in a 90-degree angle. Again, you should consider engaging the inner thighs towards each other. Thereby, it will effectively help to lift the body.
Challenge: At the time of stepping up, you need to lift into a Warrior III before slowly lowering into a lunge on the other side. But, in this regard, the extra challenge for you is to try backward lunge walk with or without Warrior III.
2. Tightrope Walk (Tightrope Optional)
You need to step heel to toe one foot specifically in front of the toes of the other foot. Also, consider repeating it on the other side. Throughout the movement, you again need to gaze directly forward. This is again needed to be repeated for 20 steps
Challenge: For this, you need to try walking backward specifically on the tightrope. Also, the extra challenge for you is that while stepping, you need to shift all the weight into the supporting leg while keeping the body as still as possible, you can lift the other leg as high as possible.
Before stepping down, you can again hold for 2 to 4 breaths.
3. Tree Pose
In the tree pose, you need to start in the Mountain Pose by shifting the weight into the left leg. You need to place the sole of the right foot on the calf, floor or inner thigh of the supporting left leg. In order to give protection to the joints, you should specifically avoid placing the right foot on the left knee.
You also need to hold for 5 to 10 breaths and then consider switching the sides.
Challenge: Consider closing the eyes.
4. One-Handed Tiger Pose
One should consider connecting the left arm and also right leg specifically behind the back from the Table Pose. For this, you need to keep both the shoulders along with the hips in proper alignment. You are again required to press the overall weight evenly throughout the skin. Also, try to keep your body still and just allow the movement of both the leg and arm.
You again need to switch sides by holding for 5 breaths.
5. Extended Hand-To-Big-Toe Pose
First of all, you are required to start in the Mountain Pose and for this; you should consider shifting weight to the left leg and thereby effectively bring the right knee towards the belly. In this regard, you again need to interlace both the middle and index finger specifically around the big toe. Else, you can consider using a strap around the sole of the foot.
Along with that, you can again start to straighten the leg mainly in the front portion of the body. Just after that, you need to slowly move only the right arm and also leg to the right side and also left a hand on the hip or specifically towards the left side. Apart from that, you also need to gaze over the left thump. Therefore, you need to consider holding for 5 breaths and then switch sides.
6. Eagle Pose
By starting in the Mountain Pose, you can possibly shift the weight and then slightly bend your left leg. After that, you need to cross the right thigh over the left and cross the right arm mainly under the left arm.
Next, you should hold for about 10 breaths and therefore, switch sides after that.
7. Standing Figure Four Pose
In this regard, you first need to start in the Mountain Pose and then consider shifting weight and also bend the left leg. After that, consider bringing your right knee towards the belly and then, cross the right ankle over the left thigh. Consider sitting back as if in a chair with the left knee over the left ankle.
The next step is to hold both of your hands up in prayer specifically by the heart center. Then, hold for 10 breaths and after that, switch the sides.
Challenge: Specifically, the challenge, in this case, is to reach the arms to the floor in front of the right shin and then, use the triceps for the purpose of balancing the legs in the flying figure four pose.
8. Warrior III
After starting in the Mountain Pose, you need to consider shifting the weight into the left leg and also float the right leg back. It is very important for you to consider whether the upper body and also the extended right leg are parallel to the floor or not.
Also, your arms should reach toward the front or back towards the foot i.e. hands on the hip to start that will help with the balance.
You need to effectively hold for 5 to 10 breaths and then switch sides.
In this particular yoga pose, you need to stand in the tabletop position and then interlace both your hands. You are also required to keep your elbows shoulder-distance apart.
You should again allow the head to lower in between the hands i.e. 50% weight on the head and also 50% on the forearms. Also, slowly roll up in a tight ball by using the back and also front core muscles.
Also, consider holding for about 5 to 10 breaths.
10. Crow Pose
You should start in a yogi squat and also triceps to the inner thighs. Again, consider squeezing the legs around the shoulders and thereby keep the body in a tight ball. You can again place weight evenly through the palms to lift off.
Challenge: You need to bring the knees to the armpits and thereby straighten the arms for the Crane Pose.
So, these are 10 best balance yoga poses for the seniors. Thus, life is certainly a balance of holding on and thereby letting go. Also, you should enjoy practicing and never hesitate to add more exercises to your daily routine.