Mobility, or the ability to walk and move around with ease, is something we may not think about on a daily basis. But that’s the way it should be! Research shows that mobility is important for functioning smoothly and leading an independent lifestyle. As you get older, you may notice changes in your mobility, including changes in your strength, balance, and gait. Therefore, it is essential to maintain a regular exercise habit. I had a chat with a 63 year old man. helen hughes smith, instructor at YogaSix in Pittsburgh. We break down the 10 best yoga exercises to improve your mobility as you age. Read on to learn more. After reading People Are Doing ‘Retro Walking’ and Swearing Its Benefits: Check Out ‘My Posture Is Almost Perfect Now’.
downward facing dog
Downward facing dog strengthens your shoulders, arms, legs, and hands. Additionally, it stretches your ankles, calves, hamstrings, and shoulders.
Start on all fours. Press in the balls of your feet. Inhale and press into your hands. As you exhale, lift your hips into downward dog pose. “Push the same energy into all four limbs and draw your chest toward your thighs,” Hughes-Smith instructs. “Release your head between your biceps. Keep your tailbone in a neutral position. Engage your abdominal muscles and keep your rib cage neutral.”
plank pose
According to Hughes-Smith, plank pose is an “all-in-one posture.” Strengthens your entire body, especially your core, arms, legs, shoulders, and wrists, and improves your posture.
From Downward Facing Dog, bring your torso forward so it’s parallel to the mat. Your wrists should be in line with your shoulders. “Rooting your index finger and thumb will strengthen your hand,” says Hughes-Smith. “Imagine that you are pushing against the earth with your arms and hands. Pull your shoulder blades apart from each other and pull your abdomen tightly inward. Your head should be in a natural position, neither raising nor lowering. Contract your quadriceps muscles. “Imagine tightening your muscles.” Block between your inner thighs. ”
wide leg forward bend
Spreading your legs wide in front of you can stimulate your mind by getting blood flowing to your brain, which can help relieve headaches and fatigue, explains Hughes-Smith. Additionally, it stretches your back, hamstrings, and calves.
Start by standing in a wide stance with your feet about 3 to 4 feet apart. Bend forward using your hip hinges and press your hands into the mat. If you can’t reach a mat, use a yoga block. “Strengthen your abdominal muscles slowly to soften your back muscles,” says Hughes-Smith. “Push energy evenly into each foot, especially through the balls of your feet and the center of your heels. You can contract your quads and relax your hamstrings. If you want less sensation, bend your knees. .For more sensation, extend your knees and move them further forward toward the balls of your feet. ”
bridge pose
Bridge pose opens your chest, hip flexors, shoulders, and heart. It also strengthens the strength of your legs, spine, and back.
Begin lying on your back with your knees bent. Place your feet hip-width apart and bring your heels as close to your sit bones as possible. Place your arms at your sides and extend your fingers toward your heels. “Tuck your tail in and press hard into your heels to lift your hips and back off the mat,” Hughes-Smith tells us. “Keep your knees the same distance as your feet. You may want to place a block between your knees to further tighten your inner thighs. Move your shoulder blades away from your ears and lengthen your neck.”
chair pose
Chair pose activates your quadriceps and provides a good stretch for your Achilles tendon and calves. This yoga pose also helps tone your abdominal muscles.
Begin standing tall on your mat, inhale, and extend your arms out in front of you with your palms facing down. Release your shoulder blades. As you exhale, bend your knees and roll your sitting bones back toward your heels as if you were sitting on a chair. “Keep your weight in your heels and make sure your toes are visible in front of your knees,” Hughes-Smith instructs. “Avoid dropping your tailbone toward your heels and arching your back to create a ‘duck butt.'”
Supported straddles
Supported straddle stretches inner thighs, lower back and hamstrings. Using a bolster will help your body recover. Please note that if your muscles are particularly tight, you may need an additional bolster or blanket.
“Align one yoga block in the highest position,” Hughes-Smith instructs. “Place a second yoga block vertically on a medium setting a few inches in front of the first block. Take a yoga bolster and place it along the block to create a slope. Step over the slope and position your pelvis. Bring it to the base of the ramp. Inhale and lengthen your torso. Exhale and release your torso onto the bolster. To increase the sensation in your inner thighs and hamstrings, widen your straddles and straighten your knees. , bend your ankles. If you want to reduce the sensation, bend your knees and make them narrower. Straddle and soften the bend in your legs.”
tree pose
Tree pose builds strength in your legs, ankles, and feet and improves your posture, balance, and concentration. This pose also stretches the inner thigh muscles.
Stand tall on your mat. Shift your weight to your left foot, raise your right heel, and rotate that knee 90 degrees to the right. Place your right heel on the inside of your left ankle. Place your hands in the center of your heart or extend them upwards into a prayer pose. “For another variation, you can raise your leg anywhere on the inside of your left foot,” suggests Hughes-Smith. “Try to avoid your knee joints. Root your standing leg and contract your quadriceps. Push the outside of your right thigh toward the back of the mat to further open your inner thigh and groin. Repeat with the other leg.”
legs up the wall
Elevating your legs up the wall reduces swelling in your legs and ankles and relieves stress and tension in your body.
“This position can also be performed without props,” says Hughes-Smith. “You may want to put a bolster under your pelvis to help soften it. Sit against a wall and place one hip against the wall. Lie on one side, lie on your back, and swing your legs up toward the wall.” Now, your hips should be at a 90 degree angle. Close your eyes and take a deep breath.”
rag doll
Rag doll pose reduces fatigue and tension by allowing more blood to flow to the brain. Gently stretch your neck, back, shoulders, and legs.
Start with your feet slightly outside hip-width apart and your knees slightly bent. Hinge at the hips, allowing your torso to “hang” over your thighs. “Tuck your fingers into the crease of your opposite elbow,” Hughes-Smith instructs. “You can stay still, or you can choose to make subtle movements like rocking from side to side, shifting your weight, or twisting slightly.”
low range
Last but not least, these yoga exercises for improving mobility conclude with low lunges that deeply stretch your hip flexors and strengthen your quads, glutes, and calves.
“From a downward facing dog position, step your right foot forward between your hands,” says Hughes-Smith. “Align your knees over your ankle bones at a 90-degree angle. Tuck the balls of your feet firmly and bring your inner thighs toward each other. Use a yoga block under your hands to bring the ground closer to you. “You can also lower your left knee to the mat. Activate your abdominal muscles and keep your chest open. Keep your head neutral and in line with the rest of your spine. please.”
Sign up for our newsletter!
