Yoga for Senior Citizen

Yoga for Senior Citizen

Seated Postures

Seated Postures

6 Videos
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Pranayama Series - 1

This Pranayama series contains breath practices which have the potential to effect the gross body - physical body and also the subtle body - the senses, mind and emotions.
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Pranayama Series - 2

This series is a progression from the previous one and includes new Pranayama techniques. The focus will be on calming and cooling the body and mind.
30 Minutes Pranayama

30 Minutes Pranayama

This will be a half an hour audio-led Pranayama class by Divya Rolla. Breath is life. Most people breathe using a small portion of their lung capacity. Regular practise of these Pranayama sessions will help the practitioner develop a healthy breathing habit which will in-turn help one achieve peace of mind and good health.
30 Minutes Yoga Nidra

30 Minutes Yoga Nidra

This will be a half an hour audio-led Yoga NIdra class by Divya Rolla. Yoga Nidra is a powerful practise which has a profound effect on your body and mind. This practise will relax a person on all 3 levels physically, mentally and emotionally. It is one of the most easily accessible ways to reduce stress.
Yoga Nidra for Relaxation

Yoga Nidra for Relaxation

Join Shobhit Raj for a 45-minute audio guided Yoga Nidra, a powerful practice which holds the key to inner transformation.
Yoga Nidra Series-1

Yoga Nidra Series-1

Yoga Nidra is one of the pre meditative practices. Practiced in Shavasana, the mind is trained to dwell in between sleep and wakefulness.
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Yoga Nidra Series -2

This series will explore a new visualisation method called Recollection. In a state of relaxed and balanced mind, spending some time recollecting the events of the day or past will help not to carry forward stress into the next day. A small thing that can go a long way if practiced regularly!
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Yoga Nidra Series -3

This practice explores a technique called Pair of Opposites. In this, one will relive a body sensation and all of a sudden let go of it to pick up the opposite sensation
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Yoga Nidra Series - 4

This series focuses on a very important stage called 'Sankalpa' ( Life goal/Resolution ). The in-between state of mind we achieve in Yoga Nidra is ideal to completely absorb a positive resolution and internalise it. Repeated practice also reinforces the 'Sankalpa' stage.

What is Yoga?

Yoga is an ascetic discipline that includes simple morning meditation, breathing control and adopting specific body postures to improve health and bring about body relaxation.

What is Yoga for Senior Citizens?

Yoga for senior citizens is also known as gentle yoga. It is a very slowly paced activity that can be done in one's own space and combats all the life challenges as we age. This yoga for senior citizens is suitable for treating sore joints, balancing with flexibility issues, and tension in muscles and stress. In most cases, it is also used to cure specific chronic conditions. This is a sub-branch of the yoga for mind and yoga for sleep as it includes specific postures from them.

How Effectively Can Senior Citizens Do Yoga at Home?

Yoga for senior citizens is a way to feel the moves, breathing, and meditation. Yoga for old people is very effective as this is a kind of practice that can be done almost everywhere and at home at one's comfort level. This makes them perform this yoga for seniors regularly with no breaks.

Can Senior Citizens Do Yoga?

Yoga for senior citizens can be performed by anyone regardless of their age and fitness level as it is done without strain. It is the most simplified form of yoga that is also ideal for beginners. Therefore, older adults can perform this yoga for senior citizens without guidance too. As it mainly concentrated on treating the fundamental problems that develop with age, there is no restriction to achieve them.

Who Should Avoid This?

People with serious health issues like giddiness, vertigo, and severe balance issues should never attempt yoga for senior citizens. These will become life-threatening if done without paying attention to the body conditions.

List of Best Yoga for Senior Citizen

The most effective yoga for elderly citizens is mentioned below and explained in detail. They are:

Supine twist

Lie in the back and bring the knees together. Extend the arms to a T posture and then drop them over to one side of the body. Turn your head towards the other side and take a sufficient number of breaths for 2 to 3 minutes. Please switch to the other side and get support during this posture. The support is got with knees or a rolled-up blanket by placing it in between the legs. Perform this at least 5 times with proper breathing techniques. Yoga for elderly people helps with digestion and mainly targets people who do not have an active lifestyle as their muscles around the gut also involve no moves.

Child's pose

Keep your knees together or wide apart, and stretch your arms forward. Inhale and exhale five times and then stretch towards one side of the body. Once you feel the stretch sufficiently, breathe for a minute, walk your hands over to the other side and repeat. This yoga for senior citizens is again an effective pose to open up the hip region while working the body's sides.

Supported Bridge Pose

Lie on your back and use either yoga blocks or something resembling yoga blocks from your home. Bend the knees and position the feet to the width distance of the hip. Make sure that you can brush the back of your heels with the tip of your fingers at this position. Arch the back and then lift your body off the floor by engaging the glutes. Slip the blocks just above the buttons and stay in this position and breathe. You can also extend your legs straight forward or raise your arm overhead. Repeat this 3 times by holding the posture for up to 10 breaths. This will include a slow and proper inhalation and exhalation. These yoga asanas for senior citizens pose best to open up the hips that would have tightened and stiffened due to stationery and sedentary lifestyle.

Tabletop posture

Place the hands and knees on the floor and make sure that the shoulders are right over the wrists. Then the hips are placed directly on top of the knees. Inhale and apply a force on the hands by thrusting the stomach to the floor. As you do this, your body will take a backbend and then exhale. As you perform this, apply another force to the hands. Then arch the spine towards the ceiling like a cat. Keep repeating these postures 10 times with proper breathing techniques for the best results. This yoga for older men helps to flex the spine efficiently.

Legs up on the wall

This is a restorative yoga pose for all people who keep standing throughout the day. It relaxes both the nervous system and parasympathetic nervous system by aiding digestion. Lie with one side of the hip as close to the wall as possible. Then swing the legs up on the wall. Lie on the back and close the eyes for some time by relaxing well. Widen the legs if you want to make this pose more advanced by opening the groin and hips. Hold this position for 5 deep breaths and then switch to the other side and repeat the whole process. Perform these yoga asanas for senior citizens 3 times on either side.

Benefits of Senior Citizen Doing Yoga

The benefits of doing yoga for senior citizen are: It soothes the nervous system and helps shift the balance from fight or flight response for old people doing yoga. Yoga for older people enhances the mood to promote relaxation with deep breathing. This will, in turn, reduce depression. Yoga for older adults reduces pain and the back pain and headache associated with them and conditions like osteoarthritis. Yoga for elderly persons improves sleep, and including this in the daily routine will boost the quality of sleep. Yoga for older ladies improve the well-being of the person and reduces fatigue effectively. Yoga for aged persons is safe and recommended for all people with acute or chronic injuries. It mainly reduces stress by lowering cortisol levels, which is the stress hormone in yoga for older women. Yoga for elderly beginners helps people with cancer to improve their psychological and physical symptoms over time. Yoga for old people is the safest form of yoga to practice during pregnancy by all women.

Disadvantages of Senior Citizen Doing Yoga

The disadvantage of performing yoga for seniors are: It leads to injuries in rare circumstances if the yoga for elderly beginners is done without preparing the muscles, joints and tendons. Certain styles of yoga for elderly people do not suit them and therefore have to be carefully analysed before they fit the individual's body type. Yoga sequences for seniors lead to dehydration, especially when the room temperature is also high due to the atmospheric conditions.

Dos & Don'ts

The various guidelines to be followed while doing yoga for old people are: Do not perform yoga for older women when they have a hormonal imbalance and facing psychological stress. Do not perform yoga for older men when they are affected by cardiovascular problems. Do not perform yoga sequences for seniors with a full stomach or immediately after your meals. Exercises for older people must be done with someone to supervise all the time to prevent any mishap.

Things Required by Senior Citizens to Do Yoga at Home & Gym?

The primary things that are required to perform yoga for old people are: Yoga blocks Exercise ball Yoga mat Towel Water bottle Comfortable clothes

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