Balance is a very important issue for anyone, but especially for older people. Modified yoga helps improve balance in the elderly. Some of the many ways this is done is to teach them how to strengthen their legs and ankles. One pose that works effectively is standing on the balls of your feet for ten to fifteen seconds. If you are worried about falling, hold on to the back of a chair or use the wall for support. Pressing to the balls of the feet strengthens the ankles, calves, and also stretches the arch of the foot. Stimulates blood flow to the feet, toes, and heels.
Many older people struggle with balance because they have problems with their feet. In modified yoga, we stretch the sole of the foot, the top of the foot, and stretch the toes open. The flexibility of the feet helps with balance. To maintain balance, a person can grasp the ground with his toes. Try to spread your toes out like fingers. Try wiggling your toes without shoes to stretch them out. In our chair yoga classes, we include a small exercise to practice gripping a strap on the floor with just your toes. Also to keep your foot up and flex your toes up and down, as if you were saying “Hello” with your fingers.
I encourage massaging the bottom of the feet in classes as well, and moving the big toes up and down in the massage. Another way to strengthen your ankles and improve your balance is to pump your foot up and down, then bring the soles of your feet together, point your knees out, spread your feet out, and bring the soles back together. In a way, your feet will look like penguin flippers.
In modified mat yoga, downward dog, or inverted “V” with a heel-pushing variation, works on balance. In chair yoga, we stand behind the chair, step one foot forward into a lunge and push the back heel up, then place it down, then push the front heel up. One after the other and switch legs. In a modified mat class we can do that in a standing stretch as well. Stand in a lunge position, as described above, except without the chair. Push up your back heel first, then your front heel. Switch legs and push up on your back heel once more, then your front heel. You rock slightly back and forth.
In chair yoga, while seated, open your legs wide and push your heels up, very close to the chair. Then lower your heels and lift your toes. We continue to strengthen the ankles and calves.
Actually, there are many balancing poses in yoga that greatly improve balance. There’s nothing like standing on one foot to practice your balance. Some poses that do that is the tree pose. Stand on one leg, with knee bent, place the sole of the other foot against the inside of the leg. Focus on a long point in front of you and bring your palms together on your chest, then raise your hands up, then open your arms out and to the sides, then bring them back in front of your chest. , count from five to fifteen seconds.
Another that works in balance is the Eagle. You stand on one bent leg, and with the other leg, you hook it around the front or standing leg, and wrap your leg around the standing leg. Your hands are in front of you. Your arms are bent, and you take one elbow and place it on top of the other elbow, and then you wrap your hands around it and bring your hands together. You have to have one leg bent and you have to catch with your toes. Then come out, when you switch hands you have to put your other elbow on top and wrap your hands. It’s a bit awkward and confusing at first, but if you can master the standing poses in a modified yoga class, you’ll also strengthen your ankles and calves, your balance will surely improve dramatically. The modified yoga class is a great start because it is much more gentle and is practiced in a controlled manner.