People across the world often feel that they cannot do Surya Namaskar because the practice is just for the young and super flexible. This is far from the truth. Yoga is for everyone and the beauty of yoga is that it can be modified to suit all levels of practitioners and practitioners of all ages.
Paying tribute to the life-giving energy of the Sun is for everyone. Sun Salutation Yoga or Surya Namaskar is completely adaptable. Whether one is new to yoga, or one wants to stay active as we age, Surya Namaskar Yoga can become a part of our routine, and help us stay flexible, fit, and balanced.
The Benefits of Surya Namaskar for Seniors
As we age, maintaining mobility, flexibility and balance can become a challenge. Seniors often experience stiffness and other conditions like hypertension and loss of mobility. The Surya Namaskar Exercise can address and rectify each of these concerns.
The chief benefits of Surya Namaskar for older persons would include-
More Flexibility – Each pose in Surya Namaskar gently stretches different muscle groups. When practiced with regularity, it improves overall flexibility. Seniors who diligently practice Sun Salutations are able to reduce stiffness in joints and muscles, enabling greater ease of movement.
Better Circulation – Blood is the very basis of our health. It’s the blood that carries life giving oxygen to each cell of the body. The blood carries nutrients to every body part and then carries away with it all the body wastes. If our circulation is sluggish there will be many body areas where the blood will not be able to reach. Strong blood circulation is imperative for good health. The flowing movements, the backbends, and forward folds of the Sun Salutation, gets the blood delivered to each extremity of the body.
Lung Health – The rhythmic breathing: the deep inhales and exhales accompanying the backbends and forward folds in Surya Namaskar, flush the lungs of stale air, purify the blood and make the blood surge through the arteries with good pressure, which is crucial for heart health, lung health and energy levels, all vital for the elderly.
Supports Mental Well-being. When we coordinate breath with movement during Surya Namaskar, it has a very calming and soothing effect on the nervous system. The nerves are stretched, reducing nervous tension. The nervous connections are also stimulated with the Surya Namaskar movements. This promote a sense of balance and mental clarity. For seniors, this can lead to better sleep and reduced anxiety.
Gentle Modifications for Seniors
The beauty of Surya Namaskar lies in its adaptability. For seniors, making modifications can ensure that the sequence is both accessible and effective. I use props like yoga blocks and chairs to modify the postures.
Standing Forward Bend (Uttanasana/ Hastapadasana): Instead of bending all the way down, seniors can place their hands on two yoga blocks or to make it even easier, on a chair or then on the wall, for support. This helps one maintain balance and prevent overstraining the back and neck. It is recommended for persons with cervical spondylosis, hypertension, osteoporosis, vertigo or varied back ailments.
Low Lunge (Ashwa Sanchalanasana): Using a chair or yoga block under the hands can ease the pressure on the knees and hips, which converts it to a comfortable stretch without causing stress or injury.
Plank Pose (Phalakasana/ Santolanasana): Seniors can perform a modified plank by placing their hands on a chair seat or then on a wall instead of the floor. This can reduce strain on the wrists and shoulders while still engaging the core.
We may be new to yoga, or scouring the web for Surya Namaskar for Beginners maybe revisiting this exercise form after a time gap and now we want to incorporate Sun Salutations into our daily routine. Well, we don’t need to start alone.
Do join the Live Online Yoga Classes offered at ‘Yoga with Sapna’ or explore my website to follow the Sun Salutation as a do-along sequence keep your body flexible and mind sharp, at any age.
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