As we age, maintaining mobility becomes increasingly important for leading an independent and fulfilling lifestyle. Research has shown that mobility is crucial for seamless functioning and overall well-being. As physical strength, balance, and gait may undergo changes with age, it is essential to incorporate regular exercise into our routines. To shed light on this topic, we had the pleasure of interviewing 63-year-old Helen Hughes-Smith, a seasoned yoga instructor from Pittsburgh. She shared with us the top 10 yoga exercises that can significantly improve mobility as we age. So, let's dive in and discover these transformative poses.
1. Downward Facing Dog: Downward dog is a powerful pose that strengthens the shoulders, arms, legs, and hands. It also stretches the ankles, calves, hamstrings, and shoulders. Start on all fours, then press into the balls of your feet and your hands as you exhale, lifting your hips toward the sky. Maintain equal energy in all four limbs, drawing your chest toward your thighs, and keeping your tailbone neutral. Engage your core and allow your rib cage to stay neutral.
2. Plank Pose: Plank pose is a comprehensive posture that builds strength throughout the entire body, particularly in the core, arms, legs, shoulders, and wrists. From downward dog, shift your torso forward until it becomes parallel to the mat. Align your wrists with your shoulders and press into the ground, imagining you are pushing the Earth away. Separate your shoulder blades, draw your abs inward, and keep your head neutral.
3. Wide-Legged Forward Fold: The wide-legged forward fold offers mental stimulation while alleviating pain from headaches and fatigue by increasing blood flow to the brain. It also stretches the back, hamstrings, and calves. Begin in a wide stance with your feet three to four feet apart. Hinge at the hips and fold forward, pressing your hands onto the mat or using yoga blocks for support. Engage your core, soften your back muscles, and distribute equal energy through both feet.
4. Bridge Pose: Bridge pose opens the chest, hip flexors, shoulders, and heart. It also strengthens the legs, spine, and back. Start by lying flat on your back with your knees bent and heels close to your sit bones. Your arms should rest alongside your body with your fingers reaching toward your heels. Lift your hips and back off the mat by pressing firmly into your heels. Keep your knees the same distance apart as your feet and engage your inner thighs. Draw your shoulder blades away from your ears and maintain length in your neck.
5. Chair Pose: Chair pose targets the quadriceps, stretches the Achilles tendon and calves, and tones the abs. Stand tall, inhale, and bring your arms forward with your palms facing down. Exhale and bend both knees, bringing your sit bones back and down as if you're sitting in an imaginary chair. Transfer your weight to your heels without arching your back excessively.
6. Supported Straddle: Supported straddle stretches the inner thighs, lower back, and hamstrings. Using a bolster enhances relaxation and restoration. Place one yoga block at the tallest setting and another at the medium setting perpendicular to the first block. Rest a yoga bolster along the blocks to create a ramp. Straddle the ramp and bring your pelvis to the base of the ramp. With elongated torso, release your weight onto the bolster. Widen your straddle for greater sensation or narrow it for less intensity.
7. Tree Pose: Tree pose enhances strength in the legs, ankles, and feet while improving posture, balance, and focus. It also stretches the inner thigh muscles. Stand tall and shift your weight to your left foot. Lift your right heel and turn your right knee 90 degrees to the right. Rest your right heel on your inner left ankle. Place your hands in a prayer pose in front of your heart or extend them upward. Avoid placing your foot on your knee joint and press your right outer thigh back for more openness in the inner thigh and groin.
8. Legs Up The Wall: Legs up the wall pose reduces swelling in the legs and ankles while providing relaxation and stress relief. Move closer to the wall until your hips are against it. Lie on your back, swing your legs up the wall, and create a 90-degree angle at your hips. Close your eyes and breathe deeply to fully enjoy the benefits.
9. Rag Doll Pose: Rag doll pose increases blood flow to the brain, alleviates fatigue and tension, and provides a gentle stretch for the neck, back, shoulders, and legs. Stand with your feet slightly wider than hip-width and bend at the knees. Hinge at the hips and let your torso hang over your thighs. Clasp opposite elbows and either remain still or sway gently from side to side.
10. Low Lunge: Low lunge deeply stretches the hip flexors and strengthens the quads, glutes, and calves. From downward facing dog, step your right foot forward between your hands. Align your knee over your ankle at a 90-degree angle. Press into the balls of both feet and engage your inner thighs. You can use yoga blocks under your hands or lower your left knee to the mat for support. Activate your core, keep your chest open, and maintain a neutral head position.
By incorporating these 10 yoga exercises into your routine, you can improve your mobility and maintain an active lifestyle as you age. Whether you're a seasoned yogi or a beginner, these poses offer numerous benefits for your body and mind. So, grab your mat, find a quiet space, and start empowering your mobility today.
