- Crossing the legs
This is a simple yoga pose. Stretch your legs forward. Cross your legs and place each foot below the opposite knee. There should be a gap between your legs and pelvis (when performed correctly) in the form of a triangle. Put your palms on your knees and relax (your back should be straight). Hold this position for about 60 seconds.
- Cat pose (Marjaryasana)
Sit with your hands and feet on the mattress. Your knees are in straight line with the hips and your shoulders form a 90-degree angle to the floor.
Bend your head naturally to the floor. As you exhale, straighten your back toward the ceiling without changing the position of your shoulders, knees, or head. Inhale and then get back to the initial position.
- Tree pose (Vrksasana)
Stand on the mattress in a relaxed position. Bend your left leg and form a triangle by sticking it to your thigh. Join your hands like in a prayer position.
- Downward Facing Dog Pose (Adho mukha svanasana)
Sit with your hands and feet on the mattress, similar to the position of the cat. Move your palms apart then lift your back towards the ceiling, without changing the position of your feet (they must be “nailed” to the mattress). Hold the position for 30-40 seconds.
- Mountain pose (Tadasana)
Stand on the mattress. The toes should touch but the heels have to be slightly apart. Gently lift on your tiptoes and hold the position (raised) for 1 minute.
There are wonderful senior living near me communities that offer a wide range of activities for their residents including yoga classes to keep their residents healthy and fit as can be.