5. Simple Reclining Twist
- Lay on your back with your knees bent and feet hip-width apart.
- Press your feet into the floor, lift your hips, and shift them to the left.
- Shift your weight onto your right hip.
- Extend your arms out from your shoulders to about shoulder height, palms facing up.
- Draw your knees in toward your chest, and drop your knees to the right while rolling onto your right hip. Stretch your left shoulder blade toward the floor.
- Rest your right hand on your left thigh to ease the knees down toward the floor.
- Gaze toward the ceiling or to the right, or complete the twist by looking toward your left hand.
- Breathe deeply and hold the pose for three to five minutes.
- To release, release your hand from your thigh and lift your knees to the center. Press into your feet and shift your hips back to the center.
- Repeat on the other side.
Though beginner poses are meant to ease you into yoga practice, it doesn’t necessarily mean that they’ll be easy for everyone. Chair and swimming yoga can be great ways to try poses without putting too much strain on your body. Using yoga props like blocks, wedges, bolsters, and belts can also help with certain poses.
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The Health Benefits Of Yoga
Yoga can improve your balance, mobility, and flexibility. It’s also good for enhancing your strength. These attributes reduce your likelihood of falling and hurting yourself as well as make it easier for you to carry out your everyday tasks. Additionally, studies show that yoga is one of the exercise programs that can fight against osteoporosis. This means your bones won’t be as brittle and at risk of breaking.
Another great benefit of yoga is that most people find it to be relaxing. This level of relaxation can help reduce your stress levels and make it easier for you to get a good night’s sleep. You may also find that it eases some of your aches and pains – which helps you go about your day.
Yoga can be quite beneficial for older adults so there’s never a bad time to start. If you have any concerns about doing these poses, consult your doctor. Many yoga poses have modifications that make them accessible to those with physical ailments or disabilities.