Elder Yoga: Precautions, Asanas, Health Benefits, Chair Yoga

International Day of Yoga is a global event celebrated on every 21st of June. This year the whole world will celebrate the seventh International Day of Yoga. This day was declared by UNITED NATIONS GENERAL ASSEMBLY (UNGA) in December 2014. International Day of Yoga is a worldwide event and is celebrated by all to spread awareness.

However, Till now yoga has been considered a practice involving complex asanas with asanas and poses having body contortions which becomes difficult to follow in old age, especially for seniors starting the practice late in life. However, Happy60plus works towards making our yogic science all-inclusive yoga for all by conducting yoga classes specially designed for all senior citizens.

Emotional and physical well-being for senior citizens is the basis of a happy and independent ageing experience. Yoga, our traditional Indian practice is important for a healthy mind, body & soul as it helps to bring mental peace, happiness and calmness in life along with physical strength.

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Precautions, Asanas, Health Benefits, Chair Yoga

Age welcomes the demons of declining physical and mental health impairing various facets of life at large. However, now this hurdle can be combated using the elixir that is yoga. Yoga is a holistic practice combining physical poses (asanas), breathing techniques, and meditation that originated in ancient India. Regular yoga practice not only boosts immunity but also unites the body, mind and soul to attain calm and peace. Yoga has been proven to alleviate or reduce various health ailments making it a popular choice of exercise among older adults.

Suggested Read: Benefits of Chair Yoga in elders

What precautions need to be kept in mind when yoga is performed by senior citizens?

Senior citizens should perform yoga carefully. There are some suggested guidelines for practising Yoga with active older adults:

They should perform Yoga under the guidance of a yoga expert or a yoga instructor.
The instructor should be aware of their health concerns and ability level.
Due care should be taken for body alignment and posture.
Reduce the length of time for which a yoga pose is maintained.
Older participants may not have the strength required to hold the pose for a longer period but will gain strength from practising the pose even for ten or fifteen seconds.
Whenever there is a stretch in a particular asana, care should be taken to relax the tension.
Encourage them and praise their efforts.
Focus on poses, which stretch and strengthen areas, which are typically tight or weak in seniors. Ankles, hips, hamstrings, lower back, and pectorals need special attention.
Do not perform a lot of complicated poses.

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Best Yoga asanas for the elderly:

Shavasana
Uttanapadasana
Naukasana
Pawanmuktasana
Ardha Shalbhasana
Shalbhasana
Bhujanasana
Makrasana
Anulom Vilom Pranayama
Bhramri Pranayama

Related Read: Yoga reducing anxiety and depression in elders

Yoga serves several health benefits among senior citizens such as:

Strengthened bones. Yoga for seniors can help prevent the onset of osteoporosis, which causes bones to become brittle or weak. Osteoporosis occurs when the creation of new bone can’t keep up with the decrease in bone mass and density that occurs with ageing.
Reduced stress. Yoga offers a relaxing way to let go of the tension one is holding in the body, especially in the shoulders and upper back. It’s been known to help relieve some of the stresses that lead to hypertension, which in turn leads to not needing as many medications daily. Yoga also helps reduce anxiety, lowering the heart rate, and blood pressure, and helping to breathe easier.
Improved sleeping habits. Because yoga for seniors can be so relaxing, many individuals report that they are sleeping longer and more soundly, which can often be an issue for older adults.
Lessen the risk of depression. Yoga is a mood-booster; the combination of movement, breathing and meditation can create an overall sense of well-being. Plus, because yoga is done in a class setting with peers, providing the benefit of staying socially active, as well.
Alleviate aches and pains. Even if one has some physical limitations, yoga can help ease the aches and pains associated with ageing. Yoga can be especially beneficial to those suffering from osteoarthritis, teaching them how to breathe and relax through any chronic pain they may be dealing with.

Yoga is becoming popular among senior citizens by the day as they reap the physical, mental and emotional benefits offered by yoga. Thus, regular practice of yoga asanas, pranayama and meditation can help one enjoy a fulfilling life.

Yoga has been called one of the best forms of exercise for older adults. Over time and with the proper classes, seniors can improve their flexibility and balance, enhance their strength and boost their mood.

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Happy60plus conducts online Yoga classes for senior citizens.

Our special Chair & Wall support yoga is designed specifically for those elderly who have knee issues, or problems maintaining proper balance and posture but can do yogic practices and those asanas and pranayama which can lead to relaxation, contentment, breathing exercises and basic movements for flexibility, joint movement, strengthening body muscles and keep the body energetic and happy!

If you are interested in joining our Yoga Classes for seniors, do connect with us and we shall help you!