Yoga for Seniors: A Sequence to Help with Your Mobility

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I recommend Pawanmuktasana, or the joint-freeing series from the Bihar School of Yoga. If your joints are stiff, movement will be limited. This series of small joint movements stimulates flow of synovial fluid at friction points where tendons pass over bones in your shoulders, fingers, hips, and knees. Move your spine in five directions daily: Stretch up, fold forward, sidebend from right to left and left to right, and gently backbend. These are the “gold star” movements that should be a regular part of your home practice. This sequence can be used as a warm-up or as your main asana practice.

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Practice the joint-freeing series with Jana Long at

About the author

Jana Long is a certified yoga therapist and a Yoga Alliance Continuing Education Provider. She is also writer, a certified Master Gardener, and an ardent student of astrology. Learn more at

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2019-08-26 11:30:00

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