Yoga

Yaniris CintronFor Senior Citizens & Yoga

Instructors

Yoga-Union of the Mind, Body, & SpiritIt is important to focus on how YOU do rather than how much you can do.

You may begin to notice that your joints aren’t as fluid

as they use to be. Practicing yoga even at ages 50-60-

70 can still make a difference. Yoga’s slow measured

movements can also help with your balance as you get

older and you risk of developing bone disorders like

arthritis or carpal tunnel syndrome.

Am I too old for Yoga?

Benefits of Yoga

Excellent low impact

exercise easier on the body

Increases flexibility and

range of motion reducing

risk of falls

Yoga can relieve menopause

discomfort

Promotes good bone

health

Can keep your mind

active, meditation

Reduces anxiety

Gale A. Greendale, a professor of medicine and gerontology at

the David Geffen School of Medicine at UCLA assessed

whether yoga could decrease hyperkyphosis, an exaggerated

curve of the thoracic spine sometimes called dowager’s

hump.

Her research, published in 2009, found that yoga improved

the condition. However, some developed soreness and pain.

Modification of poses were required.

Research to Back it Up?

Researchers at Bhabha Atomic Research Centre, Medical

Division, in Mumbai, India

After three months of Yoga practice patients experienced a

decrease in blood pressure

decrease in blood sugar, cholesterol and triglycerides levels

Hypertension

study at the University College of Medical Sciences in

New Delhi evaluated 30-to-60 year old patients with

Type II diabetes

40-minute-per-day regimen, 40 days

significant decrease in fasting blood sugar levels

improvement in lung capacity of approximately 10

percent

Improve blood sugar levels

Teaching Yoga to Seniors

There are guidelines suggested for practicing Yoga with active older adults such as:

Be aware of health

concerns

Always cue body

alignment and posture

Train to focus on a specific

spot to assist with

balance

Encourage and praise

their efforts

Scale poses for each

individual

Be cautious on their

weak areas

Some may find that our mind is difficult to control.

Calming the mind creates peace.

Leads to a purer form of happiness

Importance of Meditation

By training in meditation, we create an inner space and clarity that enables us to control our mind

Importance of Deep Breathing

Deep breathing exercise

Good exercise for the heart

Simulates lymphatic system

Invokes relaxation response

Shallow breathing

causes a constriction of the

chest and lung tissue over

time

decreasing oxygen flow

and delivery to your tissues

Deep Breathing ExerciseINHALE slowly move your belly

outward. Allow your bottom ribs to

expand then expand the upper ribs

to bring air into all of your lungs!

Exhale! slowly move your belly in. Contract your bottom ribs then the upper ones for a

full exhalation.

Seated Cat and Cow• Posture and misalignment

stretch • Include deep breathing

exercise

Seated Forward Fold• Only perform as much as

the person can handle. • Must no previous physical

history, safety first.• Great stretch for sciatic

nerve or lumbar region pain.

Not for

beginners

Chest Expansion• Great pose for a breathing

exercise• Good to increase circulation

Seated Pigeon• Be aware of ROM in the

adult• Drainage exercise for

someone with edema• Target muscle: hamstring

Seated Spinal Twist• Assess current condition• Promotes core flexibility • Increases circulation

Not for

beginners

Yoga Near You!

External Link: Classes Sign up for free and see if there is classes near you!

Find a good teacher

Hydrate, Hydrate, Hydrate

Don’t over do it

Take Home Tips!

Namastè