4 Simple Yoga Poses That Anyone Can Do!

In this post, we will be showing you 4 Simple Yoga Poses That Anyone Can Do! These exercises and poses are so simple that seniors and beginners alike are able to do it.

Benefits of Yoga

Yoga is beneficial as it reduces chronic pain such as lower back pain, arthritis, and headaches. It lowers your blood pressure, weight, and improves your sleeping habits, leaving you feeling fresh and energised after every workout.

Other benefits include an increase in:

  1. Flexibility
  2. Muscle strength
  3. Muscle tone
  4. Respiration
  5. Vitality
  6. Energy
  7. Metabolism
  8. Circulatory health
  9. Cardiovascular health
  10. Athletic performance
  11. Injury Protection

Apart from the above physical benefits, yoga has been proven to help manage stress. Due to different coping mechanisms, stress may cause you to have sleeping difficulties, headaches, concentration difficulties, and even physical pain stated above!

Credit: https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/

Here are 4 simple yoga poses that anyone can do, seniors included!

Simple Yoga Pose 1: Butterfly Pose (Baddha Konasana)

This pose begins with you sitting on the floor with your back straight, bending your knees while bringing your heels close to the pelvic region. Clasp your hands around your ankles and start fluttering your legs like a butterfly.

The butterfly pose works your groins that help boost your ligament, fascia, and tendon health. This increases flexibility and muscle strength around the groin region, preparing you for other yoga poses.

Credit: https://www.rishikulyogshala.org/the-health-benefits-of-baddha-konasana-butterfly-pose/

Simple Yoga Pose 2: Extended Butterfly Pose (Baddha Konasana)

From the butterfly pose, straighten your back and slowly stretch out as far as you can, resting your head on the ground. Don’t worry if you are unable to do it now, if you keep practising, your muscles would have loosened, making you more flexible!

The extended butterfly pose is great as it stretches your back muscles, while improving blood circulation in your upper body. Due to this, the extended butterfly pose actually helps you with headaches that’s keeping you from sleeping and being productive!

Simple Yoga Pose 3: Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Begin with sitting on the floor with your legs crossed. Next bend your right leg while bringing your knee to your chest. Put your right feet over & across your left knee and with your left hand going against your right knee, stretch your whole body to the right. Repeat for the left side.

The Half Lord of the Fishes pose stretches your shoulders, hips, and neck while energising your spine. It stimulates your liver and kidney while simultaneously help you with your lower back pain.

Credit: https://www.yogajournal.com/poses/half-lord-of-the-fishes-pose

Simple Yoga Pose 4: Cat and Cow Pose (Marjayasana)

Simple Yoga Poses - Cat and Cow - Pain Clinic @ Wellness Philosophy   Simple Yoga Poses - Cat and Cow - Pain Clinic @ Wellness Philosophy

Begin with your knees and palms on the ground. Arch your back downwards while looking up, feeling the stretch on your lower back and neck. After a few seconds, arch your back upwards while facing down, releasing the tension on those muscles.

The Cat and Cow pose makes your spine flexible while stretching your upper torso and neck, This stimulates and improves the health of your abdominal organs and regulates your breathing, allowing you to relieve stress.

Credit: https://www.yogaoutlet.com/guides/how-to-do-cat-cow-pose-in-yoga

These are the 4 simple yoga poses that we recommend for you to improve your overall wellbeing. The physical and mental health improvements you’ll see are almost immediate, and if done regularly, it will make you feel great on a daily basis!

Here are videos that we have created of the above poses:

3 Simple Yoga Exercises for Seniors:

3 Simple Yoga Exercises for Beginners:

Carry out these poses slowly and at your own pace. All poses come with risks that may aggravate your physical condition and we recommend consulting a medical professional before you begin.

At Pain Clinic @ Wellness Philosophy, we offer 1-to-1 yoga sessions that will help you alleviate various pains from frozen shoulder, scoliosis (lower back pain) to knee pain! We are also offering a free yoga session to corporate companies. Terms and conditions apply. Quote “YOGA” or “YOGACORPORATE” when you contact us at 6223 7170 / 8282 7918 / painclinic@wellnessphilosophy.sg for enquiries.

Alternatively, you could send us a message on Facebook Messenger by clicking on the button at the bottom right of this page.

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