Starting a yoga practice after the age of 35 can be beneficial for maintaining physical and mental health. It’s important to approach yoga carefully and listen to your body’s limits. Here are some yogasanas (yoga postures) that can be practiced after the age of 35:
- Tadasana (Mountain Pose): Stand straight with your feet hip-width apart, align your posture and focus on deep breathing. This pose helps improve posture and strengthens the legs and core.
- Vrikshasana (Tree Pose): Stand straight and place one foot on the inner thigh of the other leg. Find your balance and bring your hands together in prayer position. This pose improves balance and concentration.
- Bhujangasana (Cobra Pose): Lie down on the stomach, place the hands on the ground under the shoulders and raise the upper body while keeping the lower part of the body on the ground. Cobra pose helps strengthen the back muscles and improve flexibility.
- Setu Bandhasana (Bridge Pose): Lie on your back, bend your knees and keep your feet flat on the ground. Drive your hips up, pressing your feet and shoulders into the mat. This pose strengthens the glutes and lower back.
- Uttanasana (Forward Bend): Stand with your feet hip-width apart, hinge forward from the hips, and allow your upper body to hang down. This pose helps to stretch the hamstrings and relieves tension in the back and neck.
- Marjariyasana (Cat-Cow Pose): Get on your hands and knees, arch your back up as you exhale (Cat Pose), and then inhale as you lower your abdomen down (Cow Pose) . This pose improves the flexibility of the spine and releases tension in the back.
- Viparita Karani (Legs-up-the-Wall Pose): Lie on your back near a wall and raise your legs up against the wall. This pose helps improve circulation, reduces swelling in the legs and promotes relaxation.
- Shavasana (Corpse Pose): Lie straight on your back, close your eyes and relax your whole body. Focus on taking deep breaths and allow yourself to completely relax. This pose helps reduce stress and promotes deep relaxation.
Always practice yoga under the guidance of a qualified yoga instructor, especially if you are a beginner or have a pre-existing health condition. It is essential to listen to your body and modify poses to avoid strain or injury. Remember to warm up before practicing yoga poses and approach your practice with patience and self-compassion.