The Incredible Power Of Yoga For Ortho Problems In Senior Citizens:

“Yoga is the most popular form of exercise in India and is steadily growing in popularity across the world. There are many different types of Yoga, and each asana comes with its own list of health benefits. Senior citizens (or anyone at all) with orthopaedic issues must first understand their body’s limitations through consultations with an orthopedic doctor. Your doctor will identify and brief you about your specific condition, before recommending which asanas are safe to practice.”

The Incredible Power Of Yoga For Ortho Problems In Senior Citizens:

Yoga is the most popular form of exercise in India and is steadily growing in popularity across the world. There are many different types of Yoga, and each asana has its own list of health benefits. Senior citizens (or anyone at all) with orthopaedic issues must first understand their body’s limitations through consultations with an orthopedic doctor. Your doctor will identify and brief you about your specific condition, before recommending which asanas are safe to practice.

In this regard, Dr Syed Imran, who is an MBBS, D ortho, DNB orthopedic surgery, and has fellowship in Joint Replacement, Fellowship in Revision Joint Replacement (Germany ), is a Consultant Orthopaedic, Arthroscopy and Joint Replacement Surgeon said, “Yoga is a wonderful form of exercise and rehabilitation for the body and mind. It is safe for all to practice unless you have a specific injury or orthopedic problem that causes you a lot of pain or discomfort.”

“Yoga instructors will always ask you about any conditions you might have before starting sessions. If you attempt yoga without informing your instructor about your existing conditions, you can do more damage than good to your body. And to know about your existing conditions and body’s limitations, you need to inform them about your diagnosis from your ortho.”
There are, however, some Yoga poses that are relatively safe and risk-free, even for those with back, knee, and other joint and ortho problems.

Here are some asanas that he suggested to practice under the guidance of an expert:

1. Spine Twisting:

Lay flat on your back, and slowly bring your knees to your chest. Wrap your arms around your legs – like you’re hugging your legs, and take a few deep breaths.
Next, extend your arms in a T shape, placing your palm flat on the ground, or on your bed. Gently shift the weight of your legs to your left and bend your knees towards your left elbow while looking to the right.
Maintain the stretch while holding the stance for at least 5 seconds.
After that, slowly return your knees to the middle, and then repeat the exercise on your right side while lowering your knees to the right. Look towards your left while maintaining this stretch. Repeat these exercises three to five times on each side.

2. The Cat-Cow Pose (on knees):

For this exercise, you will need to get down on all fours, placing your hands on your yoga mat directly under your shoulders, and your knees directly under your hips.
Once you are comfortable in this stance, take a deep breath and then exhale as you bend your head down until your chin touches your chest. Gently push your back and spine upwards towards the ceiling, making it into an upward C-shape. This is called the cat pose.
Next, while inhaling your breath, you will bend into the “cow pose”.
As you inhale, slowly lift your head up and look straight ahead of you, while gently arching your spine and stomach downwards, towards the floor. Maintain this stretch for a few seconds while breathing deeply.
Repeat this exercise about 5 to 10 times, making sure to inhale while moving your head upwards, and exhale while moving your head downwards.
For those of you who are unable to put weight on your knees, don’t worry, there is a standing version of this exercise you can do with the help of a chair!

3. The Cat-Cow Pose (standing, with chair support):

Instead of getting down on your hands and knees, stand up and place a chair in front of you.
Bend forward, keeping your knees straight, and rest your hands on the seat of the chair.
In this bent-over standing position, as mentioned above, take a deep breath and then exhale as you bend your head down until your chin touches your chest.
Gently push your back and spine upwards towards the ceiling, making it into an upward C-shape.
Then, as you inhale, slowly lift your head up and look straight ahead of you, while gently arching your spine and stomach downwards, towards the floor.

Maintain this stretch for a few seconds while breathing deeply.
Repeat this exercise about 5 to 10 times

4. Pelvic Tilt:

This seemingly simple move is actually an extremely effective exercise for those with back muscle and spinal issues.

Lie down flat on your back, with your feet on the floor, and your knees bent upwards.
Our back has a natural arch that tends to leave a gap between your spine and the surface below it while lying down.
We need to close this gap for 10-second intervals by following the below instructions.
Once you feel comfortable, take a deep breath, and suck your tummy in, pulling your belly button inwards towards your spine. Then, push your spine towards the floor, making sure there is no gap between your back and the floor.
The objective is to engage your abdominal muscles in order to flatten your back downward against the hard, flat surface of the floor.
Hold this position for 10 seconds while looking up and the ceiling and breathing deeply.
Now relax and release your muscles, while still maintaining deep breathing.
Repeat this exercise 5 to 10 times as per your comfort level.