Beginner's bridge

In adulthood and old age it is very important to maintain muscle tone and body flexibility. “Old age begins when we lose joint mobility,” says Sri B.K.S. Iyengar. The task is even more important – not to harm yourself, so yoga classes after 50 suggest a gentle training regimen.

What exercises to pay attention to?

More standing poses! Strengthening and stretching the muscles of the legs will help to avoid many age-related problems associated with loss of elasticity of muscles and blood vessels. If exercise is difficult, use a chair and table as a support.

Simple leaning while sitting and standing will help restore mobility to the spine.

Slopes must be compensated by deflections. But watch out! Perhaps you better perform deflections using blocks, bolsters, or special arches.

Do not be lazy, remember about strength exercises! Do not reduce the whole lesson to stretching. The elongated spine and open joints will retain acquired freedom only if they are held in this position by the muscles. Strengthen the muscles of the abs, arms, hips, buttocks, and thoracic back. This will help you maintain your posture, and therefore normal blood supply to all internal organs. The load on the muscles also increases their energy potential – as if you are charging batteries. That is why, people who play sports, remain cheerful and active until old age.

Light twists “revive” the spine and help maintain hormonal balance.

What you should not do on yoga for those over 50

Do not stand on your head. If you set a goal, you, of course, will reach a level where standing on your head will benefit you without damaging your neck. But it’s better not to accelerate this process.