Table of Contents
1. Yoga improves strength, Meditation, balance and flexibility
Yoga improves strength, Meditation, balance and flexibility low movements and deep breathing increase blood flow and warms up the muscles while keeping one posture can increase strength. Keep one leg in balance, while holding the other leg close to your calf or at right angles to the top of the knee (but never to the knee). When you balance for a minute, try to focus on a place in front of you.
Try it: Tree Pose
Flexibility: Rheumatoid arthritis is a condition in which you develop some speed limitations or are not exactly the same as you used to be. Yoga is one of the ways to regain some of your flexibility. If you don’t feel comfortable getting up on the floor for your yoga, there are practice routines and instructors who specialize in chair addition, which offers the same kind of stretching benefits as more intense floor exercises. As you build energy you can add more advanced yoga positions.
Strength: As adults begin to lose muscle mass around the age of 40, the process accelerates toward the age of 50. This can make older adults feel weak and, if left unchecked, can lead to some loss of independence in later life. The good news is that there are some things you can do to prevent or reverse muscle damage. As the old saying goes, you have to use it or lose it. In yoga, you challenge your muscles to support your body weight as you transform into different positions. Yoga exercises the muscles you don’t use every day and tones what you do.
Balance: This can be one of the most important benefits of yoga for older adults. According to the National Institutes of Health, 1.6 million adults go to the emergency room every year due to falls. These waterfalls can result in wounds, fractures or even broken bones. One of the best things you can do to prevent falls is to practice balance and specialize in both muscle strength and yoga. Practicing yoga positions helps you learn about your body and connects you to the center of your balance. Like building flexibility and balance strength is something that can be improved and practiced.
Meditation: There is so much stress in daily life that it is sometimes easy to feel anxious and overwhelmed. Between these periods, it is best to take some time to relax. In addition to working your body, yoga improves your mental health. Yoga exercises include moments of meditation when you breathe deeply and concentrate on feeling calm. You should be calm and refreshed after yoga.
2. Perfects your posture:
How yoga can help attain a good posture
A good gesture helps one to reduce many health ailments including spinal cord injury and various lifestyle problems. “Sit up straight!” “Don’t shake!” I’m sure we heard this advice more than once from our mother when we were growing up. And most of us would roll our eyes and go back as soon as Mom left. Do not realize the importance of a wrong posture and how it can lead to serious risk factors.
The working class, who are accustomed to sitting in office chairs for long periods, looking at monitors, ‘cradling’ their cellphones, etc., are suffering from a number of life-threatening illnesses as a result.
This weak posture causes mild to severe back and neck pain, which if neglected damages the structure of the spine. Most of us have a laid-back approach when it comes to painting a picture of ourselves. Modifying your posture, therefore, plays an important role in making you fit and healthy. Yoga is a perfect way to correct your posture.
When your body is connected in such a way that the back is straight, the shoulders are square and relaxed, the chin is on top, the chest is on the outside and the abdomen is on the inside just like a straight line. Good posture distributes the force of gravity through our bodies so that no structure is exaggerated.
The importance of a good posture:
A good posture improves physical alignment – when someone is standing or sitting with the body in a properly aligned position, all the organs work as intended. This includes the stomach, which is why it is said to be a good posture to improve digestion.
Improves breathing – the room is needed to expand the lungs to work efficiently. When someone is slouching, the rib cage collapses a bit, leaving a small amount of space for the lungs to breathe, making breathing difficult.
Relieves back and neck pain – When one has the right posture, bones and spine can easily and effectively balance a person’s body weight and reduce the risk of serious back or neck injuries later in life.
Improves memory and learning – Since a good posture enhances one’s breathing, it improves knowledge to take in more oxygen and with increased amounts of oxygen, which allows for better learning.
Arthritis and joint pain prevention – Muscles are used properly so not only does a good posture help to keep bones and joints in proper alignment, but it also helps reduce abnormal wear and tear of joint surfaces that can cause degenerative arthritis and joint pain.
Yogasanas to improve the body posture:
The first and most beneficial of regular yoga exercise is that it brings awareness. And a good posture is about being aware of your body. Here are some simple yoga poses that will help you achieve a better posture.
Tadasana (Mountain Pose)
Tadasana is really how we should always stand, so if you can do this pose with the right alignment at ease, your posture is already quite beautiful! But most people find this posture challenging because it requires you to engage your whole body.
How to do:
Spread your toes and keep the feet almost parallel to each other, spreading your toes and pointing forward. Involve your calf and quad. Engage your core and make your tailbone slightly bald. Keep your shoulders wide and relaxed. Align your head so that your chin is equal to the floor and the top of your head is directly above the center of your pelvis. Raise your arms above your head, keeping your shoulder-width apart. Be sure to keep your shoulders relaxed and away from the ears. Hold for a minute.
Vriksasana (Tree Pose)
The heavy unbalanced posture makes it very difficult to maintain balance as we move forward when we slush our body weight. When we learn to stand tall and balanced in a tree, we can carry this feeling in our daily posture.
How to do:
Stand up straight and move your balance to the right foot. If you can, place the sole of your left foot on your calf or inner thigh. Once you feel balanced, raise your hand to your chest in Namaste. Relax your shoulders and keep your head in the same position as Tadasana. Keep your eyes fixed on your point.
Adho Mukha Svanasana (Downward-Facing Dog)
Adho faces Savasana is a great pose to improve your posture, as it stretches and lengthens the spine and opens your shoulders, thus reversing the round, predatory-over look.
How to do:
From the position of the tabletop, bend your toes, straighten your legs and lift your hips towards the ceiling. Adjust slightly to the front if necessary and spread the fingers. Your spine is long, your head and neck align with your spine. Hold for a minute.
Sometimes our switching results in a weak core that lacks the strength to hold us straight. The plank pose will strengthen your core, which will take some pressure off your spine so that you can hold yourself straight with ease.
How to do:
From the tabletop posture, bend your toes down and move your feet back so that your feet are straight behind you. Check that your wrist is below your shoulder so that your shoulder is away from your ear, and your body is in a straight line. Hold for a minute.
Bhujangasana (Cobra Pose)
Bhujangasana and half Bhujangasana Gently extend the spine and open the chest, round shoulders and opposite the upper back.
How to do:
Lying on your stomach, reserve your back muscles to lift your head and upper torso. Arrange your elbows under your shoulders for help. Open your chest and keep your shoulders away from the ears. Look straight ahead and hold for a minute.