Yoga Info, News, Pictures, Forum, Shop, Travel and Community
Information Articles
 Print Article           Comment on Article           Write New Article         

Yoga for the Elderly - Seniors' Way to Be Fit

Yoga for the Elderly
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

Kapalabhati 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.

Seated Poses - Easy Pose (Sukhasana) 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.

Warm-Up Poses - Cat Pose (Bidalasana) 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.

Backbends - Dog Pose (Adho Mukha Shvanasana) 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.

Supine Poses - Double Leg Raise 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.

Twist Yoga Poses - Half Spinal Twist (Ardha Matsyendrasana) 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.

Backbends - Locust Pose (Salabhasana) 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.

Supine Poses - Wind Relieving Pose (Pavanamuktasana) 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) 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.

advertisementadvertising info

See related products in our Yoga Shop:

 Print Article        Comment on Article        Write New Article      
Article Comments
Wednesday 8th March 2006 at 8:04:39 AM  

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

Saturday 8th March 2008 at 3:35:43 AM  

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
Wish you good luck

Sunday 9th March 2008 at 12:30:21 PM  

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.

Sunday 9th March 2008 at 12:35:23 PM  

Nadi Suddhi or Alternate Nostril Breathing
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

Thursday 10th April 2008 at 2:44:47 AM  

This is helpful but I must advise you that the British Wheel of Yoga consider double leg lifts to be unsafe because the can injure the back. So elderly people in particular should only do one leg at a time or bend the knees on ascent and descent.
Yours in yoga

Beaker P.
Wednesday 28th May 2008 at 3:29:28 PM  

I am curious about the Yoga tradition from which the author is writing! Does anyone know?As one who instructs seniors, I think it is important to distinguish between teaching people in their 70s vs. people in their 90's, although of course there will be a range of abilities in each group. My opinion on Kapalabhati is that it would need to be done VERY gently with seniors. I would not do it at all with my 80-95 year old group.I am also wary of forward bends , including apanasana with spinal rounding for seniors, as well as twists, as both can be harmful to those with osteoporosis.

Lori Ruth DeGarmo
Tuesday 21st July 2009 at 8:50:45 PM  

I am currently taking care of a 91-year old woman who is very interested in improving her mobility and would like to try exercise of any kind. I would be interested in someone experienced with instructing the elderly in yoga contacting me at thank you very much-;lori ruth

Heather Johnston
Friday 8th October 2010 at 4:31:36 PM  

Thanks for a very informative article. As people age, exercise becomes more important even as it becomes more challenging. Yoga is a fantastic exercise for older adults for many important reasons, as you have pointed out.

Yoga Cambridge Ontario

Boomer Grandparent
Sunday 28th November 2010 at 12:40:30 AM  

Very helpful article. I can never remember all the different types of yoga and this post offered a clear and understandable description.

Wednesday 15th December 2010 at 6:53:18 AM  

Thank you very much for posting this series. It is just right!

Gerrie Marcy
Friday 7th January 2011 at 7:23:42 AM  

I go to Assisted living in my little town and try and help- the seniors there exercise. Wondering a yoga movements they can do sitting in a chair.

sam ackerman
Friday 14th January 2011 at 11:57:28 AM  

Dear Friends, I signed up for you yoga classes but gave you the wrong E-Mail address. The adress above is my correct address. Thank you for being patient. Sam Ackerman

sutantar kumar
Saturday 12th February 2011 at 6:52:28 AM  

I am 65 years old suffering from hernia,prostate enlargement and skin irritation.kindly advise me which exercises should I DO AND WHICH EXERCISES SHOULD i avoid.

Thursday 24th February 2011 at 2:21:38 AM  

I am an elderly person of 74 years. I got a medical check up recently and they revealed I am having two blood blocks in the nerves and I should go for a by pass operation.But I was told there are Yoga exercises and no need to go for by pass operations. Kindly send me some pictures of exercise mode so that I could do it.

Your kind assistance in this regard would be highly appreciated.


Dawn Rye
Wednesday 2nd March 2011 at 8:34:21 AM  

I am a Service Coordinator for a senior apartment complex and I have a few residents that are looking for a fitness program; do you know how to find a instructor who will come out to our site? They are low income so it can''t cost an arm and a leg either. I would love any feed back you can give. Thanks

Dawn Rye
Service Coordinator
New Towne Village

Jo Marie
Sunday 6th March 2011 at 1:39:08 PM  

Hi Dawn! Where is the senior living facility located?

Jo Marie

Craig Taylor
Monday 14th March 2011 at 4:08:28 PM  

I have been told I have bone on bone in my right shoulder, I cannot do push ups and have limited range of motion. What poses can I do to increase my range of motion. Also, what other things can I do with yoga to may be avoid arm and shoulder use?

Piano Lessons by QM
Friday 20th May 2011 at 11:30:39 AM  

I''ve been saying lately ... I''d go to a yoga class but they go too fast. Too many poses I can''t do. Thanks for this!

Thursday 14th July 2011 at 1:04:26 PM  

Craig, one pose that you could try, if it''s not too painful or challenging is Phalakasana. Another good one to work shoulder stability, even though it''s more challenging is Chatturanga dandasana. You should be able to google them. Hope this helps

palmenia suarez
Monday 12th December 2011 at 6:05:21 PM  

I thik yoga is a wonderful exercise for the body and mind.

manju shukla
Saturday 4th February 2012 at 12:34:43 AM  

where i can take teacher certification for senior.

Post A Comment

Name: (required)

Email Address: (will not be published) (required)



advertisementadvertising info
Information Sitemap
An easy way of finding the information you are looking for is by checking our well-structured Site Map.
Write an Article

We invite you to submit your own Yoga articles and add them to our website to share them with the world!