Yoga for the Elderly - Seniors' Way to Be Fit
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 is a form of exercise that adapts to your needs and abilities that it can be done even by Senior Citizens and Pregnant Women, and deals with your whole being. It makes your body fitter, the mind calmer and more relaxed. Yoga is also beneficial in the prevention and control of common health and emotional problems that is linked with Old Age. It helps you in becoming more in touch with yourself and your body enabling you to accept who you are and the state you are in which creates a positive approach in life.
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 the Elderly. You do not have to do all the poses, stop when you already feel tired.
Yoga Session for the Elderly
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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| pgkile |
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I have Stage 3 Osteoarthritis of the knees. I have great difficulty getting up from and down to the floor...much pain. Is there another way I can perform some of these yoga poses and not be on the floor? I think your website is terrific. Easy to get around and easy to find answers. And I appreciate your having a section for the elderly. Thank you for your response.
Pat Kile
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| yogitonmoy |
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Namaste!
These Yogic exercises schedule is good for aged people. But if you have osteoarthritis at knee joints then please go through the following link to know more about the special exercises to manage your knee pain. Thanks
http://www.abc-of-yoga.com/forum/general-yoga/pain-at-knees.asp
Wish you good luck
Yogacharya Tonmoy
www.yogitonmoy.page.tl
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| yogitonmoy |
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The Article “Yoga Session for The Elderly” is really good for the elderly people to follow. Instruction is very clear and anyone can follow this schedule. However, I would like to add one more effective Yogic Breathing for the elderly. That is Nadi-Suddhi or Alternate Nostril Breathing.
Thanks
Yogacharya Tonmoy
www.yogitonmoy.page.tl
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| yogitonmoy |
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Nadi Suddhi or Alternate Nostril Breathing
Technique:
Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees. With the right thumb, close the right nostril and slowly inhale through the left without making any sound for as long as you can with comfort. After complete inhalation, close the left nostril with the ring and little fingers and exhale very slowly taking a longer period of time through the right. The duration of exhalation will be double that of inhalation. After complete exhalation, inhale through the right nostril and exhale through the left. This is one round. Practice this for 5 – 10 rounds.
Yogacharya Tonmoy
www.yogitonmoy.page.tl
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| sadhaka75 |
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