Try to remain relaxed when moving through these poses it will be much more enjoyable.You can modify these restorative yoga poses to accommodate your physical needs, using props such as blocks, blankets, cushions, or chairs.Sit in this pose for 10 to 15 minutes, fully releasing and relaxing your body and focusing on deep breathing.Īs you work through your yoga practice, keep in mind:.Allow the weight of your legs to be supported by the strap. Helpful Modification: If you have a belt or strap, create a one-foot loop and wrap it around the legs, mid-way between your ankles and knees.Relax the rest of your muscles and let your hands rest on the floor or on your belly.
Shift your weight so your back and shoulders are on the floor, with your sitting bone against the base of the wall and lengthen your legs until they are extended up on the wall in a restful position.Place a folded blanket flush against the wall and sit on the blanket with your right hip touching the wall and your knees touching your chest.Legs Up the Wall Pose can be helpful in relieving anxiety, mild depression, insomnia, digestive problems, varicose veins, menopausal symptoms, and tired legs. Legs Up the Wall Pose (Viparita Karani)Ī great way to end your gentle yoga practice is with this restorative, calming pose. Hold for 30 seconds, and then slowly release, starting to lower from the shoulders until your back and hips are flat on the floor.ĥ.Helpful Modification: Bring a block or bolster under the base of your spine to support your body weight while you lift your pelvis.Slowly lift your hips and spine, and continue to draw your shoulders under your body, possibly even interlacing your hands below your hips.Press the palms of your hands into the floor and engage your quadriceps and stomach muscles.Keep your arms straight along the sides of your body, and shuffle your shoulder blades slightly underneath the body.Lie on your back with your knees bent and your feet flat on the floor-hip-width apart and directly under your knees.This gentle backbend will open up your chest, helping to keep your spine flexible. Hold this pose for 20 to 30 seconds, if possible.īridge pose focuses on balancing and strengthening the muscles in your legs, hips, and lower back, while opening the shoulders and heart.Once you feel stable, straighten your arms above your head, fingertips reaching to the sky.Alternatively, you can hold onto a wall or piece of furniture for more support. Helpful Modification : You can start off by lifting one of your heels only a few inches from the ground and resting it on your opposite ankle, and using the ball of your foot as a kickstand to help you balance.Slowly lift your right foot off the floor and open your knee out to the right side, placing the sole of your foot to the inside of the left leg-at your ankle, shin, and possibly even above the knee, being careful not to rest it directly on the knee.Choose a point of focus for your eyes and hold a steady gaze to support your balance.Stand with your feet together and palms together at your heart.With practice, you should see an increase in stability and muscle strength in your legs. Tree pose is a great balancing and strength-building pose for seniors.