But staying strong and healthy into your golden years doesn't have to be a stress-inducing endeavor. In fact, it can be quite the opposite: Adopting a gentle yoga practice with just a few moves a day can do wonders for your physical and mental health as you age.
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Want to Age Well? Do These 6 Yoga Poses for Balance and Strength (Livestrong)
Posted: Apr 09, 2023 in In the News
This article originally appeared in Livestrong on April 9, 2023.
Want to Age Well? Do These 6 Yoga Poses for Balance and Strength
By Ashley Lall
As we age, we lose muscle mass: between 3 and 5 percent per decade after the age of 30 and up to 12 percent between 60 and 70, according to Tufts University. Our balance and overall strength also decline, which means everyday tasks become harder, and our risk of falls and injuries grows higher.
When it comes to aging gracefully, yoga is a great option, according to an August 2021 review in Advances in Geriatric Medicine and Research. That review found that yoga has been shown to improve things like mobility, balance and mental health in older adults, and it also helps prevent age-related cognitive decline (or loss of brain function).
Unilateral Yoga Poses for Stability and Strength
Practicing unilateral yoga poses (that is, poses that train one side of the body at a time) may have additional benefits for strength and balance.
My students will often tell me that one side of their body (typically the dominant side) feels stronger than the other. That's because many of us tend to unconsciously use the muscles on our dominant side more often (think: carrying a bag on one side or using one arm to lift or open things).
Unilateral movements help you train both sides of your body equally because you're isolating each side and putting the same load or stress on the muscles, according to the American Council on Exercise (ACE). This can correct any muscle imbalances you may have, improve your balance, help with proper core engagement and even help prevent or rehabilitate injuries.
Below, you'll find six beginner-level yoga poses you can practice daily for more stability and overall strength.
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