Yoga and Seniors

Growing old is the stage when you have more time for yourself, your family, for leisure, recreation and relaxation. However, it is also the time when you are more susceptible to some ailments that are linked to old age like Arthritis, rheumatism, incontinence, and High Blood Pressure. This raises the need for the seniors to stay fit and healthy during this age. Though the degeneration of the body also set some limits to the types of exercises they can do. This leads to the practice of milder forms of exercise such as jogging, brisk walking, and even Yoga.

Yoga can, in fact, be good for adults of all ages, especially seniors. Studies have shown that yoga can be extremely helpful when it comes to combating stress, fatigue and pain. Some yoga poses increase core strength and balance, which reduces the risk of fall-related injuries. Other poses can alleviate senior-related health issues such as menopause. Above all, yoga is forms of exercise that can help seniors feel younger.

Even though you may never be able to bend yourself into a pretzel, learning some simple yoga poses can improve your overall quality of life. If you’re just starting out, look for a beginning class taught by a certified yoga instructor. Good instructors will help you attain correct body positioning and encourage you to learn your body’s limits. You may not able to perform all the poses or hold them for very long, but good teachers understand that and encourage you to do your best.

Yes, of course older people can do asanas. The basic premise in yoga is union – union of the various aspects of our existence like body, breath, mind etc. In fact the word yoga comes from a Sanskrit root ‘Yuj’, which means ‘to unite’. Hence, it is possible for people of all ages and from all walks of life to utilize the techniques of yoga for creating a harmonious and joyful existence.

Type of asana :

Substitute warm-ups with  brisk walking and joint movements.

Standing Yoga Poses Triangle Pose (konasana      series) and Standing Spinal Twist (Kati      chakrasanas)

Sitting Yoga Poses Butterfly      Pose, Cradling (if possible), body rotation, Cat      stretch and Child pose (Shishu Asana).

Yoga Poses lying on the back  or stomach Focus on repetitions rather than holding any posture such as the Cobra Pose (Bhujangasana), the Locust Pose (Shalabhasana) or the Knee to Chin Press (Pawanmuktasana).

Yoga nidra or deep  relaxation is by  far the most essential part of any yoga practice, and as age progresses, it becomes even more essential to help assimilate the effect of the asana practice into our system.

Some Yoga Asanas are designed to normalize your blood pressure and balance the Nervous System and are essential in the prevention of heart ailments and problems in the nervous system. The Breathing Techniques can make you feel refreshed and cleanses the air passages which can help prevent respiratory ailments.

In practicing Yoga, know your body and respect its limits. Do not push yourself too hard in a pose. Yoga can only be effective if you practice it properly. The harder you try, the more you expose yourself to injury. Do not put more stress to your already stressed out body. Remember that Yoga aims to quiet the mind as you exercise the body. If you feel pain, stop what you are doing. The following is a Basic Yoga Session for seniors. You do not have to do all the poses, stop when you already feel tired.

Kapalabhati Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus   in the air passages or feel tension and blockages in the chest it is often   helpful to breathe quickly. This article will introduce you to this breathing   techniques and show you its its benefits.

Easy Pose   (Sukhasana) This is one of the classic Meditative Poses and is usually performed after   doing the Corpse Pose. The Easy Pose helps in straightening the spine,   slowing down metabolism, promoting inner tranquility, and keeping your mind   still.

Cat   Pose (Bidalasana) The Cat Yoga Pose teaches you to initiate movement from your center and to   coordinate your movement and breath. These are two of the most important   themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable   if you have any chronic or recent back pain or injury.

Dog Pose (Adho   Mukha Shvanasana) The Dog Pose improves flexibility of your spine, stretches the hips and   middle and low back, rejuvenates   the body, and helps in preventing back problems. Take note that this Yoga   Pose should not be performed if you have serious back pain or injury.

Double Leg   Raises A Double Leg Raise is similar to a   Single Leg Raise, only this time, you will raise both legs. In doing this   Yoga Pose, make sure that the full length of your back is resting on the   floor and your shoulders and neck are relaxed. This section covers the steps   and guidelines on how to do this pose properly.

Half   Spinal Twist (Ardha Matsyendrasana) If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also   beneficial for your liver, kidneys, as well as adrenal glands. Practice this   Yoga Pose under the supervision of a Yoga instructor. In this section, learn   how to perform the Half Spinal Twist.

Locust Pose   (Salabhasana) If the Cobra Pose works mainly on the upper back, the Locust Pose targets the   lower part. This posture also strengthens the abdominal area, arms, and legs.   Another thing that makes it different from many poses is that it entails   rapid movement. Check out how it is done in this section.

Wind   Relieving Pose (Pavanamuktasana) The term Pavanamuktasana comes from the Sanskrit word ‘pavana’ which means   air or wind and ‘mukta’ which means freedom or release. The Wind Relieving   Pose works mainly on the digestive system. specifically, it helps in   eliminating excess gas in the stomach.

Yoga   Exercise – Corpse Pose (Savasana) The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is   practiced before or in between Asanas as well as a Final Relaxation. While it   looks deceptively simple, it is actually difficult to perform. Learn more on   how to do it with the help of this article.

Sukshma Yoga may be practiced independently or as part of a larger yoga plan. People of every age can practice and receive the benefits of these exercises that can be comfortably practiced within 20-30 minutes. It includes simple and gentle exercises for the eyes, tongue and jaws, neck, hands, feet, knees, ankles and hips.Sukshma means subtle. Sukshma Yoga is that which penetrates subtle levels. It is an ancient but comparatively unknown form of Yoga and is very simple to perform. Sukshma Yoga is basically subtle yogic warm ups with gentle stretching and coordinated breathing that results in deep relaxation. This readies you for a more dynamic sequence of asanas and other physical exercises.In Sukshma Yoga the whole body, from head to toe, is treated, relaxed and rejuvenated. External and internal body parts undergo deep transformation in this type of Yoga. These are scientific exercises that not only make us strong and supple, but also help remove impurities from the body and improve the memory, concentration and will-power. Regular practice of this type of Yoga ensures a long healthy life. <Read article Sukshma Vyayama – Healing Yoga

The Patanjali Yoga Sutras define asana as “sthira sukham asanam” that which is stable and comfortable is an asana. Thus, any posture, held with awareness, in a stable and comfortable manner constitutes an asana.The same asanas performed by a younger individual could be more challenging in terms of effort put into the posture, the duration of holding the posture and amount of flexibility required. Some cardio vascular movements and abdominals would be more appropriate for a person with higher level of endurance and body fitness.Here again, the Patanjali Yoga Sutras provide a clue – it says – “heyam dukham anaagatam”, so that we can avoid the misery that has not yet come. As our age increases, the efficiency of our bodies and immune system seems to deteriorate, bringing on the possibility of various diseases. Regular practice of yoga techniques, such as asanas, pranayama and meditation can help to avoid these conditions, remove the misery, and lead to a happier and more fulfilling life.

Healing Yoga

“Realign, recharge, re-balance and invigorate your mind and body, whilst boosting your overall health and well-being”