As we grow older, the body tends to slow down and find movements that were once effortless more difficult. However, this can be slowed down through physical exercise, especially with flexibility, stability, and low-impact exercises. One of the most beneficial practices for the body is yoga. According to trainers, the downward dog, one of the most famous poses in this type of practice, helps improve balance, posture, and build muscle strength. This type of exercise has been recommended for women over 55, but the truth is that it is applicable to anyone who wants to improve their physical condition. It is a static pose that involves the hands, feet, hips, glutes, and core.
The importance of preserving mobility
As we get older, the body also begins to slow down, making it difficult to do things that were once easy. That is why it is important to work on muscles, joints, and coordination, which naturally weaken over time but can be exercised and kept completely healthy. This type of training has been recommended for women over 55 years old, but the truth is that there is no evidence limiting its practice to other individuals, as its benefits are numerous. We are talking about yoga, a sport that helps to rebuild stability and confidence by working on coordination, balance, and muscle strength. Personal trainers demonstrate a specific pose, which helps to strengthen both arms and legs at the same time.
Downward dog
The practice in question is the downward dog, which works on balance, flexibility, and strength either through fluid movement or by holding a static position. To do it, place your hands and feet on the mat, lifting your hips to form an inverted V. You can take it a step further by lifting one leg and shifting your weight forward into a plank position, bringing the knee toward the chest. This pose should be held for a few seconds, then extend the leg upward again and repeat the movement several times before switching sides.
This movement engages both central and stabilizing muscles, which help maintain body balance. It involves the arms, shoulders, glutes, hamstrings, feet, and core. It’s not only balance that is worked on, but it also helps stretch the muscles, relieving possible discomfort caused by stiffness and posture.
Other exercises
The downward-facing dog pose is not the only one that can be incorporated into a daily physical activity routine; there are many other movements that can also work on the aspects we have mentioned. In fact, the downward-facing dog is a pose that should be done under supervision and you should stop practicing as soon as you feel you cannot perform it. Some alternative exercises are:
- Single-leg stands: Stand tall and lift one foot slightly off the ground. Hold it for 20 to 30 seconds, then switch legs. This increases ankle and hip stability.
- Chair squats: Lower yourself toward a chair as if to sit, then stand back up. This strengthens your thighs, glutes, and torso.
- Heel-to-toe walk: Walk in a straight line, placing one foot directly in front of the other. This sharpens coordination and gait control.
- Tree pose: Stand on one foot and rest the other foot on your thigh.
Incorporating balance, strength, and coordination exercises not only benefits posture but also improves control over mobility and stability, which are necessary in daily life to be a fully independent and functional individual. Always remember to consult a professional before adding sports practices to your daily routine.