Reto de Año Nuevo: Fortalecer el torso con yoga

Por los editores de SilverSneakers |

¡Comience la semana fortaleciendo el torso! Today's yoga video will help you improve your stability and posture.

Keep up with the Strong Body, Strong Mind, Strong You Challenge here and on our Facebook page.

Welcome to Week 4! We're kicking it off with the centerpiece of good fitness: your core muscles. A strong midsection supports your spine and pelvis, which are involved in just about every movement you make, whether it's lifting the laundry basket, walking around the grocery store, or just turning around to glance behind you.

A more muscular middle improves balance, mobility, energy levels, and it lowers your risk for neck and back pain, too. And while those advantages are ideal for everyone, they're especially beneficial as we age.

Science bears this out: Research in the Journal of Physical Therapy Science looked at the difference between older people who did core strengthening exercises for eight weeks and those who did exercises that didn’t emphasize core moves.

At the end of the two months, the core group had significantly more improvement in overall stability and posture. Researchers concluded that this could offer a range of perks in terms of balance, flexibility, and mobility.

And the good news? No sit-ups or crunches are required.

Get and stay fit with SilverSneakers! Choose from dozens of different Community classesvisit a participating fitness location, or join one of 20+ SilverSneakers LIVE online classesCheck your eligibility here

How to Use the Core Stability Yoga Flow

For today’s activity, trainer Shannon Thigpen offers an easy-to-follow yoga flow. In just a few minutes, you’ll be on your way to a stronger core and all the benefits that come with it.

All you need are comfortable clothes and a mat. Press play to follow along as Thigpen guides you through six basic yoga poses. As you go, she will provide options to modify the movements according to your comfort level and ability. All of these poses can be done while seated in a sturdy chair.

Aim to do this yoga flow two to three times a week. Here are the poses:

Como siempre, la clave es la seguridad. Get your doctor’s OK before beginning a new exercise program. Si tiene una enfermedad crónica (incluida la osteoporosis), problemas de equilibrio o lesiones, hable con su médico para ver la forma de hacer ejercicios con seguridad.

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Love this and want more? Take a SilverSneakers Yoga Class!

SilverSneakers offers three types of yoga classes that are designed for older adults:

SilverSneakers Yoga is a 45-minute class that is truly beginner friendly. Será guiado a través de una serie de posturas de yoga para hacer sentado y de pie diseñadas para aumentar la flexibilidad, el equilibrio y la amplitud de movimiento. It makes a great complement to an active lifestyle, or as a way to gently ease into movement — no matter your goals. It’s offered both in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE.

SilverSneakers Yoga Flow is a 45-minute advanced class that is for those who are more familiar with yoga. You’ll move your body through mat-based flowing yoga postures to increase strength, flexibility, and breath awareness. It’s offered online with SilverSneakers LIVE.

SilverSneakers Yoga Pilates Fusion combines the best of yoga, Pilates, and barre in a 30–45-minute mind-body mat workout. You’ll build endurance and flexibility. It’s offered both in-person at participating fitness locations (review the gym’s schedule for exact times) and online with SilverSneakers LIVE.

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