The statistics for broken bones and serious injuries after the age of 70 are astounding. A large proportion of disabilities occur as the result of broken hips and legs, injuries that may have been prevented by better balance. The truth is that unless the muscles that help us balance are used, they begin to deteriorate starting in our late teens. In most cases this is not a serious problem during the early adult years but it does become a significant issue during the senior years.
The good news is that even if the ability to balance declines over time, it is possible to regain an average level of strength and stability through exercise. The practice of Yoga has many benefits for flexibility, strength training and relaxation techniques. For people unfamiliar with the poses, it may seem intimidating to roll out a mat and bend in various contortions in a studio. Although all Yoga poses are beneficial, the basic balance poses can be performed at home.
These poses are simple in structure but surprisingly may take time to perfect. The important thing to remember is to start slowly and be consistent. Small initial progress will grow into full capability with practice and patience.
Mountain Pose
This is the simplest pose in Yoga and is generally a starting point for any routine. The Mountain Pose may not seem to affect balance but it ensures basic posture and develops focus for the more difficult poses:
Stand erect with feet slightly touching. Arms should be straight at the sides and the focus should be at a horizontal level. Maintain this pose for at least one minute with regulated deep breathing.
Tree Pose
The beginning Tree Pose starts with one foot resting on the other leg with the toes pointed down. Advanced tree poses raise the foot to a higher level eventually reaching the upper thigh.
Dancer’s Pose
There are several variations of the Dancer’s Pose that starts with one leg extended backwards while standing on the other foot. Advanced poses include bending forward to a horizontal position, leaning completely forward to touch the floor or leaning while holding one foot. This more difficult pose takes practice to achieve a forward bending balance.
One Leg Balance
Balancing on one leg can take place with the opposite foot extended or by holding the foot behind. As balance ability increases, the extended leg can be lifted to hip level.
Practicing Yoga has many benefits to all age groups. These poses only require a few minutes a day but ability increases with repetition. They can be performed at home, in the park, on a break or just standing in line while we’re waiting at the airport. Wherever the time allows, the balance poses if practiced on a regular basis improve our ability to protect ourselves as we age.
Kathryn Hedderig - The pleasure of writing enhances my life. I delight in the creative process, the excitement of formulating a new idea and bringing it to ...
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