Sarcopenia is an important cause of frailty, physical disability, falls, fractures and even hospitalisation. Ageing is regarded as the main cause for gradual loss of tissue and organ dysfunction over time. As we age, we begin to lose one-tenth to one-half per cent of muscle mass every year, starting in the age of 30s. This loss accelerates in the age of 50s, with a muscle loss of one to two per cent every year. This age-related loss of muscle mass, strength and power is called sarcopenia..Yoga asanas are one of the few physical exercises that can be continued as one ages. Regular practice of yoga might help one age better. Yoga asanas are low impact moves that maintain the tone of the muscles and also flexibility at old age when joint stiffness is a major concern. However,it is more important to focus on how we do, rather than how much or how many repetitions we do.inhale, start twisting the upper body to the right side. Stay in the position for about10-15 seconds and come back to the starting position. Perform the same on the left side. Repeat this at least 3 times on each side.Benefits• Helps in the correct alignment of the spine• Prevents slouching• Strengthens the arm and leg musclesTrikonasana (Triangle Pose)Stand straight with a distance of 3-4 feet apart. Turn the right foot to the right walland the left foot slightly inwards. Extend arms at shoulder level. Slowly inhale and raise the left arm and bend to the right. Place the right hand next to the rightankle, or on the floor (as per comfort level) to form a triangle. Keeping the legs firm, hold the pose for about 10-15 seconds.Release the pose and perform the same procedure on the other side. Repeat this asana about 3 times on each side.Benefits• Improves stability, strength, and stamina• Good for strengthening the arms and leg• Lowers blood pressureTadasanaStand straight by keeping your feethip-width apart and arms by the side of the body. The body weight should be evenly distributed on the feet, aligning the head and back in a straight line. With each inhalation, raise both arms overhead and stretch the body upwards while raising heels from the floor. Maintain this position for about 10 seconds and repeat it 3-5 times.Benefits• Improves the posture• Beneficial for good body balance• Strengthens the weak thighs and ankles• Useful for mobility• Relieves back pain and achesVrikshasana (Tree pose)Stand upright with feet shoulder-width apart. Fold the right leg and rest the rightfoot on the inner side of the left thigh. Inhale and join palms in namaskar, either in front of the chest or over the head as per comfort. Try to maintain a balance in this single-leg standing pose for about 10-15 seconds.Perform the same with the left leg.(Note: The more the foot is closer to the inguinal region the more beneficial it is).that is bearing weight up to the buttocks• Helps in pelvic stabilityBhuiangasana (Cobra Pose)Lie on your stomach and place your palms flat on the ground directly under your shoulders. Bend your elbows and tuck them into your sides. Inhale slowly and lift your chest off the floor. Rolling yourshoulders back, keep your lower ribs on the floor. Don't let your elbows wing out and spread to either side. Keep your neck in a neutral position. Maintain the pose forabout 10-15 seconds and repeat 3 times. Now slowly exhale to release the pose.Benefits• Improves the mobility of the spine• Strengthens the spinal muscles• Relieves back pain• Helps in chest expansion and promoting of effective breathingSetubandhasana (Bridge Pose)Lie on your back with knees bent and feet• Strengthens and tones the complete legflat on the floor at hip distance apart. Place your arms on the floor by the side of your body. Now, slowly breathe in and by pressing hands firmly on the floor, tighten and pull your stomach muscles in and raise your hips upwards to attain the bridge pose. Hold for 10-15 seconds, and then slowly lower your spine starting from the shoulders until your back is flat on the floor.(Note: In case you feel that you're exerting the body load on your shoulders, you can put a folded blanket or towel under your shoulders for support.)Benefits• Strengthens the back, buttocks, and hamstrings• Stretches the chest and stimulates the lungs• Improves blood circulation• Calms the brain and helps alleviate stress and mild depression• Improves digestionPawanmuktasana (Wind releasing Pose)Lie on your back (supine position), with your arms beside your body and inhale slowly. Now as you exhale, bring your knees toward your chest, pressing your thighs on your abdomen with clasped hands. Inhale once again, and as you exhale, raise your head off the floor, letting your forehead or chin touch your knees.(Note: in case of ceroical spondylosis, neck pain or any other issue related to the neck region, the head should not be lifted)Hold this pose as you take deep, long breaths in and out for about 10-15 seconds and release the pose slowly to return to the starting position. Repeat this at least 3 times.Benefits• Promotes digestion and relieves constipation• Strengthens abdominal muscles and reduces belly fat• Massages the intestines and other abdominal organs• Tones the arm, leg, and buttocks• Enhances blood circulation in the hip joints• Eases tension in the lower backChair yoga is a modified way of practising yoga with the help of a chair as a part of yoga therapy. Chair yoga has been found beneficial for improving the quality of life in older people along with improving balance, lower limb strength, lowering depression and increasing vitality. Chair yoga can be done by anybody irrespective of age and health conditions. Dr Nikita Morwal is a consultant Physiotherapist and a certified Yoga trainer.
Sarcopenia is an important cause of frailty, physical disability, falls, fractures and even hospitalisation. Ageing is regarded as the main cause for gradual loss of tissue and organ dysfunction over time. As we age, we begin to lose one-tenth to one-half per cent of muscle mass every year, starting in the age of 30s. This loss accelerates in the age of 50s, with a muscle loss of one to two per cent every year. This age-related loss of muscle mass, strength and power is called sarcopenia..Yoga asanas are one of the few physical exercises that can be continued as one ages. Regular practice of yoga might help one age better. Yoga asanas are low impact moves that maintain the tone of the muscles and also flexibility at old age when joint stiffness is a major concern. However,it is more important to focus on how we do, rather than how much or how many repetitions we do.inhale, start twisting the upper body to the right side. Stay in the position for about10-15 seconds and come back to the starting position. Perform the same on the left side. Repeat this at least 3 times on each side.Benefits• Helps in the correct alignment of the spine• Prevents slouching• Strengthens the arm and leg musclesTrikonasana (Triangle Pose)Stand straight with a distance of 3-4 feet apart. Turn the right foot to the right walland the left foot slightly inwards. Extend arms at shoulder level. Slowly inhale and raise the left arm and bend to the right. Place the right hand next to the rightankle, or on the floor (as per comfort level) to form a triangle. Keeping the legs firm, hold the pose for about 10-15 seconds.Release the pose and perform the same procedure on the other side. Repeat this asana about 3 times on each side.Benefits• Improves stability, strength, and stamina• Good for strengthening the arms and leg• Lowers blood pressureTadasanaStand straight by keeping your feethip-width apart and arms by the side of the body. The body weight should be evenly distributed on the feet, aligning the head and back in a straight line. With each inhalation, raise both arms overhead and stretch the body upwards while raising heels from the floor. Maintain this position for about 10 seconds and repeat it 3-5 times.Benefits• Improves the posture• Beneficial for good body balance• Strengthens the weak thighs and ankles• Useful for mobility• Relieves back pain and achesVrikshasana (Tree pose)Stand upright with feet shoulder-width apart. Fold the right leg and rest the rightfoot on the inner side of the left thigh. Inhale and join palms in namaskar, either in front of the chest or over the head as per comfort. Try to maintain a balance in this single-leg standing pose for about 10-15 seconds.Perform the same with the left leg.(Note: The more the foot is closer to the inguinal region the more beneficial it is).that is bearing weight up to the buttocks• Helps in pelvic stabilityBhuiangasana (Cobra Pose)Lie on your stomach and place your palms flat on the ground directly under your shoulders. Bend your elbows and tuck them into your sides. Inhale slowly and lift your chest off the floor. Rolling yourshoulders back, keep your lower ribs on the floor. Don't let your elbows wing out and spread to either side. Keep your neck in a neutral position. Maintain the pose forabout 10-15 seconds and repeat 3 times. Now slowly exhale to release the pose.Benefits• Improves the mobility of the spine• Strengthens the spinal muscles• Relieves back pain• Helps in chest expansion and promoting of effective breathingSetubandhasana (Bridge Pose)Lie on your back with knees bent and feet• Strengthens and tones the complete legflat on the floor at hip distance apart. Place your arms on the floor by the side of your body. Now, slowly breathe in and by pressing hands firmly on the floor, tighten and pull your stomach muscles in and raise your hips upwards to attain the bridge pose. Hold for 10-15 seconds, and then slowly lower your spine starting from the shoulders until your back is flat on the floor.(Note: In case you feel that you're exerting the body load on your shoulders, you can put a folded blanket or towel under your shoulders for support.)Benefits• Strengthens the back, buttocks, and hamstrings• Stretches the chest and stimulates the lungs• Improves blood circulation• Calms the brain and helps alleviate stress and mild depression• Improves digestionPawanmuktasana (Wind releasing Pose)Lie on your back (supine position), with your arms beside your body and inhale slowly. Now as you exhale, bring your knees toward your chest, pressing your thighs on your abdomen with clasped hands. Inhale once again, and as you exhale, raise your head off the floor, letting your forehead or chin touch your knees.(Note: in case of ceroical spondylosis, neck pain or any other issue related to the neck region, the head should not be lifted)Hold this pose as you take deep, long breaths in and out for about 10-15 seconds and release the pose slowly to return to the starting position. Repeat this at least 3 times.Benefits• Promotes digestion and relieves constipation• Strengthens abdominal muscles and reduces belly fat• Massages the intestines and other abdominal organs• Tones the arm, leg, and buttocks• Enhances blood circulation in the hip joints• Eases tension in the lower backChair yoga is a modified way of practising yoga with the help of a chair as a part of yoga therapy. Chair yoga has been found beneficial for improving the quality of life in older people along with improving balance, lower limb strength, lowering depression and increasing vitality. Chair yoga can be done by anybody irrespective of age and health conditions. Dr Nikita Morwal is a consultant Physiotherapist and a certified Yoga trainer.
