Posts Tagged ‘yoga for seniors’

By Elaine Stillwell

Yoga is now universally practiced. Its comprehensive and versatile practice is open to all people; whether religious or atheist, young or old, male or female, physically capable or physically impaired. There are many popular styles of yoga to suit each individual, for example, yoga for pregnancy, yoga for children, and yoga for seniors. The popularity of yoga can be attributed to its therapeutic effects on both the mind and the body, enabling practitioners to enjoy a profound sense of well-being. These therapeutic benefits are particularly relevant today with the ever-increasing pace of modern life. In today’s hectic world with many and varied demands, yoga acts as a relaxing balm, counterbalancing frantic lifestyles by quieting the mind and allowing individuals to slow down and to savor living in the present moment. With regular practice, yoga teaches us how to develop a greater awareness of both our physical and psychological states, which in turn increases our ability to cope with everyday stress and situations, enabling us to step back and assess our reactions and coping mechanisms.

Yoga is essentially a complete science of human behavior, dealing with all aspects of man from physical to the psychological, emotional and intellectual. Yoga has the ability to draw out our positive qualities and to lessen our weaknesses. With its knowledge of anatomy, physiology, consciousness, and conscience, yoga is a science that is able to integrate our body, mind, breath, and awareness, understanding the genuine needs of each individual and dealing with each aspect of health and well being from the periphery to the core.

Words are inadequate to convey the total value of yoga; it has to be experienced to taste its awesome power.

Yoga bestows benefits on many levels. The practice of asanas and pranayama rejuvenates the body. Practicing asanas cleanses the body by purging toxins from the body. Yoga postures increase the circulation of fresh blood to every cell in the body. Muscles get oxygenated. Regular practice of stretches, twists, bends, and inversions — the basic movements of asanas – restores strength and stamina to the body. Asanas, together with pranayama or the control of the breath, rectify physical, physiological, and psychological disorders. They have a positive impact on the effects of stress and disease. Among the many ailments that benefit from the practice of asanas are migraines, high or low blood pressure, osteoarthritis, diabetes, and asthma. Asanas cater to the needs of each individual according to his or her specific constitution and physical condition. Health is not just an absence of disease. Good health means that the joints, tissues, muscles, cells, nerves, glands and each system of the body must be in a state of perfect balance and harmony. Asanas balance the respiratory, circulatory, nervous, hormonal, digestive, excretory, and reproductive systems perfectly. Yoga asanas also help to ensure an even distribution of bio-energy or life force, which brings the mind to a state of calm.

The body and mind are in a state of constant interaction. Yoga treats the mind-body as an integrated entity. The mind and body work interdependently. The proof of this is in pranayama. When we breathe slowly, deeply and rhythmically, our mind steadies and calms as a result. The turmoil of daily life brings stress to the body and the mind. This creates anxiety, depression, restlessness, and sometimes, rage. Yoga asanas while appearing to deal with the physical body alone, actually influences the chemical balance of the brain, which in turn improves one’s mental state of being. The primary aim of yoga is to restore the mind to simplicity, peace, and poise, and to free it from confusion and distress. This simplicity, this sense of calm and order, comes from the practice of asanas and pranayama.

Asanas, if correctly practiced, bridge the divide between the physical and the mental spheres. Yoga stems the feelings of pain, fatigue, doubt, confusion, indifference, laziness, self-delusion and despair that assail us from time to time. The yogic mind refuses to accept such negative emotions and seeks to overcome these turbulent currents on the voyage to the total liberation of the self. Once we become sincere practitioners of yoga, we cease to be tormented by these unhappy and discouraging states of mind. Yoga illuminates our life. If we practice with sincerity, seriousness, and honesty, its light will spread to all aspects of our life. Regular practice will bring us to look at our goals and ourselves in a new light. It will help remove obstacles to good health and stable emotions.

How does yoga minimize the impact of stress on the individual? Yogic science believes that the regular practice of asanas and pranayama strengthens the nervous system and helps people face stressful situations positively. Financial tensions, emotional upheavals, environmental pollution, and above all, a sense of being overtaken by the speed of events, have all increased the stress of daily life. All these factors strain the body, causing nervous tension, and adversely affect the mind. While yoga is not a miracle cure to free a person from all stress, it does help to minimize it. The worries of modern life deplete our reserves of bio-energy, our prana, because we draw on our storehouse of vital energy in the nerve cells. This can ultimately exhaust our energy reserves and lead to the collapse of mental and physical equilibrium. Asanas improve blood flow to all the cells of the body, revitalizing the nerve cells. This flow strengthens the nervous system and its capacity to endure stress.

The diaphragm, according to yogic science, is the seat of intelligence of the heart and the window to the soul. During stressful situations, when we inhale and exhale, the diaphragm becomes too taut to alter its shape. Yogic exercises develop elasticity of the diaphragm so that when stretched, it can handle stress, be it intellectual, emotional, or physical. In times of stress, regular yoga practice kicks in to integrate the body, breath, mind, and intellect. Slow effortless exhalation brings serenity to the body cells, relaxes the facial muscles, and releases tension from the organs of perception: the eyes, ears, nose, tongue, and skin. What follows is that, the brain, which is in constant communication with the organs, becomes void, and all thoughts stilled. Then, invading fears and anxieties cannot penetrate the brain. When we develop this ability, we perform our daily activities with efficiency and economy. We do not dissipate our valuable bio-energy, our precious prana. Our mind is free of stress and is filled with calm and tranquility.

The supreme goal of yoga is the union, (yoga means ‘union’ or ‘yoking’) of the individual spirit with the universal spirit, the finding of one’s essential nature (Self) beyond our ego, which has to be dissolved. This union with the Supreme, God, Brahman, Absolute, Ultimate Reality, Cosmic Consciousness, Universal Spirit, Soul, Void, Buddha Nature, It, represents a goal. Working towards this goal, the body, breath, mind, and spirit are disciplined, refined and perfected by yoga’s psycho-physiological techniques. Progress towards this goal provides great benefits to the body and mind, in improved health, relaxation, tranquility and self-mastery in life.

Yoga teaches and leads us to take this inner journey to the Soul. Yoga offers both the goal and the means to reach it. Yoga asanas integrate the body, the mind, the intelligence, and finally the Self in 4 stages. The first stage is one in which we practice at the level of the physical body. The second stage is when the mind moves in unison with the body. The third stage is when the intelligence and the body become one. The final stage is the state of perfection, of samahdi, nirvana, or satori. Intuitive Enlightenment occurs in a realized Yogin at this stage of Bliss and Joy.

Yoga meditation is one way that facilitates evolving the function of the mind from the subconscious to simple consciousness, gradually evolving to self-consciousness until it reaches universal consciousness. Outwardly, meditation is an awareness of posture, breath, and mental control. Inwardly, meditation is a spiritual search.

Meditation is a practical way to be more in touch with the fullness of our being through a systematic process of self-observation, self-inquiry, and mindful action.

Meditation is not a panacea for all of mankind’s internal conflict but it sure does help. Many Western doctors recommend meditation as an adjunct therapy. Many counselors, psychologists, and psychiatrists recommend meditation to stabilize the mind. Hospital physicians use meditation to control pain. Meditation is extremely cost effective. Patients in hospitals can be taught meditation in a matter of 8 weeks. Neuroscientists study brain waves of meditators and conclude that the brain can learn and rewire itself back to good health.

Yoga students meditate so they can relax the mind when needed. To relieve the mind of negative mental energy is the result of the practice of meditation. Meditation is one of the most natural methods to bring the mind under control. It has no negative side effects compared to drugs or alcohol. The benefits are a more relaxed and focused mind, ready for daily tasks. Improved concentration, health, and right attitude are keys to a better quality of life, which fosters happiness. Inner peace results, which brings about better relationships with others. With further practice, meditation brings together our physical, mental, emotional, and spiritual self, into balance. We live in harmony with ourselves, with others and the world around us.

In periods of personal or health crisis, we have the capacity to train our mind so we heal better and faster. Meditation is truly an ally of our mind.

Yoga is a holistic experience that benefits the body, mind and spirit.

Bibliography:

Hewitt, James The complete yoga book, Schocken Books New York 1977

Iyengar, B.K.S. Yoga The Path to Holistic Health, Dorling Kindersley 2008

Jerard, Paul M, Jr., website: http://www.yoga-teacher-training.org

Swami Vishnu-devananda, The Complete Illustrated Book of Yoga, Three Rivers Press, New York 1988

Courtesy: Dr Rita Khanna’s Yogashaastra Studio

Elaine Stillwell is a certified Yoga Teacher. She teaches Yoga classes in South Melbourne, Australia and San Francisco, California.

By Joy Karl

Yoga is one of the best physical exercise programs for seniors. It allows older people to proceed at their own pace and to gradually gain more strength and flexibility. It goes without saying that there is no one “type” of senior. Technically, one becomes a senior around age 60-65. Some people at that age are already having a multitude of medical problems and some are as healthy and strong as people 20 or more years younger. It is important to take a good physical history so you know why type of senior you are proposing to teach. Many yoga classes treat all seniors as needing modifications and special treatment. I work with a sixty-one year old woman who is getting Pilates Instructor Certification, her husband who is on the pro gold circuit, and a seventy-nine year old with two hip replacements who rides his bike and runs every day. These are the people I term active seniors. They already have a regular physical practice of some sort. They need a yoga program that will allow them to reach their fullest potential, not one that treats them like invalids because of their age. However, regardless of their physical fitness, there are some inescapable signs of aging that may affect their yoga practice. Some of these conditions are arthritis, hypertension, and joint related injuries. I have personal experience with two of the three. I do not have hypertension, but I did have to have rotator cuff surgery to repair a torn tendon, and I have arthritis of the hands and knee. Even with these conditions, I can do a fairly rigorous program of yoga. I would like to discuss each of these three conditions in depth.

Arthritis is a condition that affects many people, especially older persons. Arthritis causes swelling and inflammation and stiffness of the joints. It is one of the most common diseases in the world and affects 40% of Americans 45-64 and 60% of those over 65. Although it is more common in older adults, it can affect teens and children. (Borreo) When the soft tissues surrounding the bones begin to deteriorate the bones rub against each other causing pain. The most common joints affected are the knees, wrists, spine, feet and the shoulder. There is no known cause of arthritis but many believe that not only wear and tear affect the joints but also obesity and heredity. It appears also that poor bone and muscle health may play a significant role. (Borreo) Yoga can help improve bone and muscle health and help keep joints mobile. As long as the yoga practitioner and teacher remember to not push beyond the capabilities of the student, yoga can help diffuse some of the pain of arthritis.

There are two main types of arthritis, rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis (RA) is a chronic disease characterized by inflammation of the joint lining (synovial). This inflammation leads to weakness and eventually deformity or destruction of the joint. RA is a systemic disease and will also affect others organs. According to the Arthritis Foundation about 1% of Americans suffer from RA. A person with RA will need special modifications to practice yoga. Osteoarthritis (OA) is a breakdown of cartilage in the part of the joint that cushions the ends of bones. The pain of this type of arthritis is caused by two bones rubbing against each other OA is a degenerative disease related to wear and tear and age. It usually affects the hands and weight-bearing joints like knees, hips, feet and the spine (Crews). This person will be able to do most poses in yoga and may or may not need modifications.

Many studies have been conducted by the Arthritis Foundation that show that exercise, maintaining a healthy weight, and avoiding injuries can reduce the pain of arthritis and even slow the progression of it. (Crews) The full range of motion of yoga poses help facilitate flexibility of the joint and may even help to alleviate pain.

Leigh Crews in her article, Yoga for Seniors has several suggestions to help a yoga teacher work with a person who has arthritis. She recommends you choose poses that:

• Increase the space within the joint, such as bound angle pose

• Provide both extension and flexion, such as the moving cat pose

• Strengthen the surrounding ligaments and tissues, such as tree or stork pose (Crews)

According to Crews, many arthritis suffers report that holding poses is more painful than moving poses. (Crews) Some poses lend themselves to moving in and out of the pose, rather than holding it – such as Warrior I and Warrior II. This might be easier for someone with arthritis in the hip or knee. My knee pops and cracks when I bend it. Sometimes, by moving it gently into better alignment, I can ease the pain. In Anatomy for Yoga, Paul Grilley talks about making adjustments based on the skeletal limitations of students. (Grilley, 2003) Yoga teachers need to learn how arthritis affects the joints in order to become aware of possible adjustments that will ease the discomfort or pain. Teaching people with arthritis to self adjust may or may not be a good thing. Make sure the adjustment still provides the same benefits as the classical asana. A better idea is to walk around and check the alignment of people with arthritis. Other general suggestions include a longer period of warm-ups, late afternoon or early evening practices, and possibly avoiding vigorous yoga practices such as ashtanga or power yoga. I do, however, know a older woman who has debilitating arthritis and she loves a vigorous workout. She knows her body and its limitations. A beginning student would need more direction than my friend. Also, extra padding under the knee is a good idea. An extra mat is usually a good idea. Additionally, I find moving into and out of Downward Facing Dog from table pose is easier on my knee and shoulder than moving into in and out from plank pose.

A final benefit of yoga to those who suffer with arthritis is that yoga can help with postural adjustments. Many times what is thought o be arthritis may be misalignment of the bones and/or joints, muscle weaknesses which pull the body out of alignment and unconsciously holding stress in parts of our body. I can attest to this personally. What I had been told was arthritis in my hip was an extremely tight piriformis muscle pulling against the opposite hip flexor which was also very tight. This had torqued my pelvic girdle to the point I was limping. Regular yoga practice has eliminated the pain and the limp. With regular yoga practice, you will notice a decrease in the amount of stress you hold in your body and a great improvement in your posture. These changes alone may be enough to enable to you have less pain. In his book, Yoga as Medicine, Timothy McCall states that “yoga can get you out of an unhealthy groove, literally and figuratively.” (Timothy McCall, August, 2007)

Hypertension or high blood pressure is another malady that often affects many seniors. Even active seniors can hypertensive issues. Hypertension affects close to one in six people in the Western World, though many, according to Timothy McCall, are unaware of the problem (Timothy McCall, August, 2007). Symptoms can include headaches, blurred vision, dizziness or, the most frightening, no symptoms at all! Problems that can arise from hypertension are heart attacks, strokes, and kidney failure among other problems. Most doctors will recommend a combination of diet, medication and exercise to bring high blood pressure back to normal. The exercise prescribed is usually aerobic in nature which helps build up the cardiovascular system. A better approach might be to combine the aerobic exercise with a regular yoga practice. It is well documented that stress can cause your blood pressure to rise. Just going to the Doctor can increase blood pressure 10-20 points for some people (Timothy McCall, August, 2007). Regular yoga practice can help bring your stress level down. A regular meditation practice will almost certainly lower your stress level and thus your blood pressure.

Certain yoga poses should not be practiced by those with high blood pressure or hypertension. Most commonly mentioned are inversions. An inversion is any move where your head is lower than your heart. Mild hypertensives may find that Downward Facing Dog and other moderate inversions do not bother them at all while head stands, hand stands and shoulder stands do. More severe hypertensive seniors should avoid even mild inversions. Yoga poses can be modified for them by using a chair or by bending forward with a flat back to a hip level position rather folding over the knees. Half Standing Forward Bend or using a wall in this pose is a good substitute for Downward Facing Dog. This allows them to do a forward bend without lowering their head. More aggressive styles of yoga that encourage you to jump from position to position are not indicated for the hypertensive senior. Timothy McCall suggests you concentrate on the exhalations, making them longer and slower to help a person ease into a pose (Timothy McCall, August, 2007). Any pose or pranayama that causes undue stress or tension in the body should be avoided. Additional suggestions include rest periods between asanas, especially if one is breathing heavily, and not holding positions too long for this may raise the blood pressure (Crews).

Injuries are the third topic I want to discuss in this essay-specifically shoulder injuries. I have known so many people in their 60’s and beyond with shoulder injuries that could have been prevented, including myself! We tend to ignore various parts of our body until something happens to bring that particular body part back into focus. For me, it was my shoulder, specifically, my rotator cuff. I had felt an odd twinge now and then but assumed because I was doing yoga on a regular basis and some weight training that my shoulders were basically sound. I couldn’t have been more wrong. After surgery to repair a torn rotator cuff, I found both my shoulder strength and mobility greatly diminished. In addition to physical therapy, I started to research ways to use yoga to rehabilitate my shoulder and to maintain shoulder health.

Shoulder injuries can come on suddenly or can develop over time. There are many reasons why our shoulders may start to hurt or lose strength or mobility. One of the biggest factors is age. Wear and tear on the shoulder joint gradually causes the tendons and muscles to weaken. Repetitive motions such as those in sports, gardening, and lifting can further damage the shoulder joints.

The shoulder is the most mobile joint in the body. It allows us to move our shoulder in virtually every direction. There are three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). The muscles of the rotator cuff stabilize the back of the shoulder joint. These muscles help to keep the head of the humerus in place against the shoulder blade. The rotator cuff is comprised of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis). Four tendons of the same names join these muscles to the bones. There are many reasons for shoulder injuries but the most common are bursitis, tendonitis, and arthritis. Any of these conditions could lead to a serious shoulder injury if care is not taken.

In yoga practice, it is necessary to allow the shoulder joint to warm up gradually. Stretches that move the arms overhead and out to the side are important for the he alth of your shoulder. Even one painful twinge should be reason to stop and assess what you are doing in yoga class that might be hurting your shoulder. One of the more helpful things I read while recuperating from surgery was that your arm starts in your back. Any move you make with your arm should originate in the back. This has really helped me stabilize my shoulders during poses such as plank pose, side plank pose, Upward Facing Dog , Sun Salutation, etc. There are modifications for these poses which put less pressure on the shoulder area. In plank and Sun Salutations, keeping the knees on the floor will help a lot. There is a modified Side Plank which keeps one knee on the ground for balance and shoulder stability.

I read the quote below in an article about yoga and shoulder injuries. It so closely mirrored my own understanding that I wanted to copy it whole into this article.

“Muscle imbalances often develop in yoga due to the over-preponderance of push type exercises such as Chaturangas that most practices entail, without sufficient counter poses. Over the long run, this can lead to muscle imbalances and instability. A great counter pose to Chaturanga is Purvottanasana (upward plank). This pose helps to stretch the muscles that Chaturanga stretches, and vice versa. Dhanurasana (Bow pose) is also a great way to stretch the front of the shoulders and build strength on the posterior side. Setu Bandha Sarvangasana (bridge pose) is another great chest and anterior shoulder opener. Another beneficial pose is Jathara Parivartanasana (revolved abdomen pose). By keeping your arms and shoulders pressed into the floor, you strengthen the back of the rotator cuff. Other counter poses include Ustrasana (camel), and Gomukhasana (cow face pose). Off the yoga mat, practices that require a pulling motion and thus strengthen the backside of the shoulder might include rowing or pull-ups. The idea is to provide a balance of strengthening and stretching across both the front and back of the shoulder. The increased stability will help to both minimize the occurrence of dislocations as well as protect the shoulder girdle from tendinitis, bursitis, and certain forms of arthritis.” (Fetz, 2009)

I would encourage you if you have a client with shoulder pain to encourage them to seek a professional opinion before proceeding with yoga asanas that put pressure on the shoulder joint. I feel very strongly that had I gotten help when I first noticed the pain, I might have avoided surgery.

It is important to encourage all seniors to engage not only in the physical aspects of yoga but also the pranayama and the meditation. There is a bumper sticker that reads “Old age is not for sissies.” I couldn’t agree more but with the tools that a regular yoga practice provides, I feel certain seniors can continue to lead active lives.

Works Cited

Borreo, M. (n.d.). Yoga for Arthritis. Retrieved 07 20, 2009, from maxlifestyle.net: http://www.abc-of-yoga.com/yoga-and-health/yoga-for-arthritis.asp

Crews, L. (n.d.). Inner Idea. Retrieved 07 22, 2009, from Inner Idea: http://www.inneridea.com/library/yoga-for-seniors-program

Fetz, A. (2009, January 27). Aero Core. Retrieved August 20, 2009, from Aero-Core: http://www.acrocore.com/yoga-and-shoulder-injuries/

Grilley, P. (2003). Anatomy for Yoga. Pranayama, Inc.

Timothy McCall, M. (August, 2007). Yoga as Medicine. New York, New York: Bantam Dell.

Joy Karl is a certified Yoga teacher. She teaches Yoga classes in the Centerville, Ohio area.

Written By Nancy McNichol, CYT

 The word yoga is classically translated as “union.”  It is a drawing together of heart, mind, and body that integrates all the parts of ourselves into a unified whole.  We are at our best when every part of ourselves is in alignment with every other part.  We are happiest when we are following our hearts and doing what we really love.  In essence, when we bring these three into alignment, we step into the flow of grace that is yoga.  The journey of yoga is an inward search to find the very best within us and then to learn to express that every day.  Anyone can benefit from the practice of yoga.  People of all ages, backgrounds, cultures and religions come to yoga.  Some are in great health; others come with injuries or physical limitations.  Seniors have limitations which can be greatly reduced by yoga.  Senior yoga is becoming very popular because of the many benefits it has to offer. 

Doctors are recommending yoga for seniors to help promote good health and to create greater flexibility which allows for an ease of movement.  The discipline of yoga provides guidance for a lifetime.  Yoga can be modified to suit all stages and conditions of life.  It is important to incorporate pranayama (breath control), gentle asana (posture movements) and meditation (relaxation) in every class for the active senior.  Using breath and movement together to warm up the body is referred to as ‘Vinyasa’.  A good breathing technique used in yoga is “Ujjayi Breath” which is performed when breathing in and out through the nose while slightly closing the glottis.  This technique helps the student concentrate on the breath which is very important in all the yoga postures.

There are several steps that should be followed in a Senior Yoga Program.  First you want to check to see if anyone has any spinal issues or heart problems or if they have high blood pressure.  Then you want to inform your students that they should not come to class with a full stomach.  They should eat a light meal an hour prior to the yoga session and make sure they wear loose fitting, comfortable clothing.  Teach proper spinal alignment along with leg/foot and arm/hand positioning for every pose to insure that no injures occur. 

Avoid poses that require forward spinal flexion, twists and lateral flexion for any client diagnosed or suspected of osteoporosis.  Advise your students to move gently through and while in each pose.  You NEVER want them to overextend themselves.  They should only take a pose as far as they comfortably can.  Every student has their own limits.  Let them know it is important to leave their ego at the door.  Don’t bring ‘EGO’ into the yoga classroom.  Remember to incorporate spinal stabilization in every class to protect the spine.  Include yoga mudras to develop fine motor conditioning in the hands.  A Mudra is a hand gesture, an asana for hands, and a muscular contraction to seal the prana (cosmic energy; life force; breath of life).  The most commonly recognized mudra is the “prayer” mudra, known to yogis as Anjali mudra.  Anjali means “offering’.  This mudra can represent offering to one’s self in service or in gratitude.  In India mudras became very important with the practice of yoga.  It is good to have the students set an intention to flow smoothly through their yoga session.  These are important steps to follow in order for the students to fully benefit from the class without getting injured. 

The serenity of mind that yoga engenders and the physical vitality and suppleness it creates are fundamental to young and old alike.  At first a person may be drawn to the postures as a way of staying fit or slim, but one quickly discovers the value from the breathing exercises or meditation when they enter a time of change.  The student may see a change in their strength, endurance, state of mind, etc….   Some call Yoga ageless.  It is very important to take care of yourself, physically, mentally and spiritually at any age.  The slow gentle movements of the yoga postures are ideal for the later years of life, helping both mind and body to stay young and active, while the breathing exercises increase the supply of oxygen to the brain. When properly performing the routines on a regular bases it helps to loosen up the muscles by stretching and toning them; it helps create joint freedom and strength putting less stress on the joints; it increases circulation; and can cause a reduction in inflammation creating an overall better sense of wellbeing making it easier for the seniors to move freely in their daily routines of life.  The benefits help improve flexibility, core strength and balance along with better breathing and relaxation.
  
This will aid the seniors in their sleeping and in their movement allowing them to move more freely and effortless.  It actually helps restore health to a more youthful state.  In addition, many problems that occur with age can be avoided altogether if a Senior Yoga Program is performed on a regular basis.  Just by regularly participating in yoga, the senior feels the benefits, which has them wanting to continue in their training.  Daily yoga classes are ideal. 

There are a variety of routines from floor, chair and standing postures.  The chair and standing routines are great for seniors or anybody that is unable to sit on the ground.  Before starting the yoga session it is very important to do some exercises to warm-up the body as to avoid injury.  The idea is to move every part of your body, easing any stiffness in the joints and improving circulation, especially to the extremities.  It is good to start any yoga session with Breath.  With the senior sitting comfortably in their chair, their feet firmly planted on the floor; start off with a round of Kapalabhati Breath. Kapalabhati breathing is a purification practice to help cleans the respiratory system.  This basic breathing format helps the yogi feel centered and allows them to ground themselves.  This is just one of the purification practices that make way for a fresh intake of oxygen-rich air which is how it cleanses the respiratory system.  This is a wonderfully invigorating exercise to begin your yoga session.  It helps clear the mind and improve concentration to prepare for the postures. 

Always make sure you warm up to limber the body.  Start standing with feet firmly planted on the floor and do arm rotations, elbow taps, hip circling, half squats and forward bends, then have the students sit back down in their chairs and do some neck rolls and shoulder lifts.  At this point you are able to move onto some modified postures.   Standing once again for the modified sun salutations, warrior I and II, forward and backward bends and side stretches then sitting back down on the chair doing a spinal twist, single leg raises, cat pose, ankle rotations, heart knot and greeting the heavens  are some good postures for the seniors.  By doing these yoga postures they will get a good, appropriate work-out while learning skills and information about postures and how their bodies work that will ultimately help them in their daily lives.  They also experience a real joy from working with body and breath. 

Senior Yoga is good for those who are stiff or flexible, and those with medical conditions, including arthritis.  Because there are contraindications, as stated earlier, such as high blood pressure, heart concerns or back problems, postures that are of any concern regarding these issues should never be used in a Senior Yoga Program.

Reaching beyond the physical benefits is what makes Senior Yoga Programs different and more beneficial then other senior health plans.  The relaxation that comes from Yoga is very important in retaining memory and improving brain function.  With its restful properties, yoga can restore many essential brain functions in those that need them most.  In addition to the many health benefits yoga has to offer our seniors, it also offers a healthy environment.  Because more and more seniors are remaining independent into their later years, it is important for them to be a part of a strong community.  There are Yoga centers all over the country that offer senior yoga.  This allows the seniors to engage socially while they improve their overall mental and physical health. 

To receive all of the benefits from senior yoga it is important to end each senior yoga program with a relaxation meditation.  Meditation helps establish superior levels of consciousness.  It also allows inner harmony within the body, soul and mind opening a path to inner peace.  All of this improves physical, emotional and mental health creating a tranquility of the mind contributing to the healing process.  Seniors find their health improves because they are aloud better movement. 

In meditation you have the person sit comfortably in an upright chair.  They may also lie down if that is more comfortable but they are more likely to fall asleep that way and sleep is not the purpose of meditation.  You then want to help calm the mind and body using a relaxation technique.  Start by asking them to relax their forehead down into their eyes, checks, jaw and neck then move down into the shoulders, arms and torso, then down through the hips, legs and out through the feet.  Ask them to totally release any stress or worries and let it melt away.  You might want to put on some soothing soft music. 

Also cover yourself with a blanket to make sure you are warm and comfortable.  You can’t relax if you are cold.  A meditation should last around five minutes after a yoga session.  The person then slowly comes out of their meditation by gently moving their fingers and toes then slowly opening their eyes.  They then want to roll to their side, if lying down before coming to a sitting position.  While sitting upright with their hands, palms up with the thumb to the forefinger they chant the mantra OM.  A mantra is a mystical sound, the aim being to utilize the power of sound vibration to influence modalities of consciousness.  OM means what was, what is and what shall be, which is a sacred syllable representing the absolute to indicate the vibrations of the universe.  Then ending with palms together at their heart, which is an Anjali Mudra.  They may offer Namaste which means the spirit in me salutes the same spirit in you.

It is best to perform yoga on a daily basis to feel the full effects that yoga can have on you.  You may find that you’re a little stiffer in the morning therefore some students like to have their yoga classes in the afternoon or evening.  You will find that you get a more restful sleep after an evening yoga session.  It is a very special way to end your day.

Nancy McNichol is a certified Yoga teacher.  She teaches classes in the Glenside, Pennsylvania area.