One of the main things I love about yoga is that it's forevery body.From toddler years to the golden years, yoga is accessible to all and提供许多好处when practiced regularly, especially for older adults.
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除了提高灵活性，mobility and balance, establishing a regular yoga practice also offers many other physical benefits, including strengthening and energizing the body, reducing the perception of physical pain, as well as maintaining bone and joint health and muscle mass.
Additionally, yoga can also aid with improving mental health by helping to calm the brain,减轻压力，减轻失眠和疲劳，并改善注意力和集中度。
无论您知道一个可以从开始瑜伽练习中受益还是自己的老年人，这里都是有或没有道具的一些最好的瑜伽姿势。每周瞄准两到四次，以帮助身体和精神上更好。
警告
尽管所有这些姿势都是适合老年人定期做的姿势，但在尝试新事物之前，总是最好与您的医生交谈。请记住要专注于呼吸，并做对身体感觉良好的事情，以享受这些惊人的姿势的好处。
1。Seated Spinal Twist (Utthita Marichyasana)
- 坐在椅子上，使椅子的背面在您的左侧。
- 将脚平行于地板上。
- 将躯干向左转，旨在用双手握住椅子的侧面。
- 用手通过拉动右手并将右手推入椅子来帮助您缓解扭曲。
- 吸气并在此姿势中呼气5至10次呼吸。
- Release from the twist and repeat on opposite side.
这个姿势非常适合帮助保持健康的脊椎和relieving backaches，肩膀和颈部疼痛。
如果坐着时脚不碰地板，请放置yoga blocksunderneath your feet. Or if the floor is too close, sit on some folded blankets on the chair.
2.座位的鹰臂（Garudasana）
- 坐在椅子上，伸到您面前的手臂，将肘部弯曲到90度角，将它们与肩膀对齐。
- Face your palms to each other and wrap your left arm underneath your right elbow and bring your left arm up until your forearms are parallel to your body.
- 将左手腕包裹在左手腕上，将手掌放在一起。或与您的移动性所允许的接近。
- 将您的肩膀降低并远离耳朵。
- 慢慢呼吸5至10次呼吸。
- 释放您的手臂，然后用另一只手臂在顶部重复。
If you suffer from tight shoulders, you'll benefit greatly from this asana, as it helps open the space between your shoulder blades to enable deeper breathing and can also help relieve pain from tension-induced headaches.
3。Standing Supported Forward Fold (Uttannasana)
- 站在椅子的座椅前，将手放在臀部上，慢慢向前折，伸向臀部。
- Stack your forearms on top of one another on your chair and rest your forehead on your arms. If this is too intense, stretch your arms out in front of you, allowing your head to rest between your arms.
- 保持脊柱的延长，并在此姿势中保持5至10次呼吸。
- To come out of this pose, return your hands to your hips and lift your back as you stand.
这种前折是通过舒缓和平静的身体，同时加强和平静，在增强和平静下拉伸绳肌。
4.树姿势（vrksasana）
- 开始站在tadasana或山姿势。
- 张开脚趾并扎根于脚的所有四个角落。
- 呼吸，专注于您面前的一个点，当您开始抬起左腿并将左脚放在左腿上时，保持右腿坚固而稳定。
- 如果需要，请使用椅子的边缘进行支撑。
- Draw your shoulders down your back as you activate your core and bring your palms together in front of your heart.
- 保持5至10次呼吸，释放并在另一侧重复。
这站立的瑜伽姿势can be done with or without props and provides the benefits of cultivating good posture, improving balance, remedying flat feet and improving focus.
5. Cow Pose (Bitilasana)
- 在肩膀和臀部下的膝盖下戴着手腕的所有四只。
- 当您将手指扎根时，将手指伸开。
- Tilt your pelvis upward and arch your back, lifting your chest forward and your glutes up toward the ceiling. Set your gaze forward.
- 保持5至10次呼吸并释放。
牛姿势是一个很棒的体式，可打开下背部，胸部和喉咙，同时也帮助消化。
6.猫姿势（Marjaryasana）
- 从牛姿势（见上文）中，当您向上弯曲脊柱时，从您的下背部完全从您的下背部吸入。
- 向下倾斜骨盆，并sc骨骨头。
- 将目光放在垫子上。
- 保持5至10次呼吸并释放。
通常，与其柜台姿势，牛，猫姿势靶向ABS，同时增加脊柱柔韧性，并轻轻按摩并加热脊柱。
7.蝴蝶姿势（Baddha Konasana）
- Sitting with your feet out in front of you, bend your knees to bring the soles of your feet together evenly from toes to heels. Feel free to sit on a booster or blanket.
- 通过将手缠绕在脚上或将指尖放在身后的地板上来支撑自己。
- 保持5至10次呼吸，然后再伸直双腿以释放。
有时被称为补鞋匠的姿势，这种惊人而温和的髋关节揭幕战有助于舒缓坐骨神经痛和缓解骨盆区域的刚度。
8. Shinx姿势（Salamba Bhujangasana）
- Lie on your stomach, bending your elbows at 90-degree angles and stacking your hands in front of you.
- Keep your hands and forearms flat on the ground.
- Rest your forehead on the ground and extend your legs behind you.
- 将您的前臂压入地面，然后向后滑动以抬起头并张开胸部。将肘部与肩膀对齐，并张开手指。
- 当您向前拉胸部时，吸气并慢慢呼气。
- 保持5至10次呼吸，然后慢慢将躯干降低到姿势中。
这heart opener will encourage you to breathe deeply into your chest and upper back while providing a gentle backbend that can help minimize lower back pain.
9.尸体姿势（Savasana）
- 躺在你的背上，弯曲膝盖，保持脚平平并扎在地面上。
- Place a bolster, folded blanket or pillow underneath your knees to provide additional support if you'd like.
- 手掌朝上放松双侧的手臂，一次慢慢伸出双腿。
- Draw the shoulders down and away from your ears and close your eyes.
- Stay here for 5 to 10 minute, breathing in and out slowly through your nose.
这个经典的姿势几乎是每个瑜伽课的最后一个体式，使身心焕发了活力，提供了完全放松的。