Table Of ContentYoga for Seniors Over 60
Step-by-step Guide On How To Make The Most Of
Yoga As A Senior Citizen To Deal With Everyday
Challenges
Introduction
Are you a senior above 60 suffering from joint pains, flexibility problems, or
health problems and would like to try yoga but can’t seem to know where to
start or how to go about it?
Have you tried to exercise with no success and would now like to try a more
personalized yoga routine for seniors to help relieve your pain and improve
your posture, stability, and general well-being?
If so, then this book is for you; keep reading:
The health and mental challenges of old age can be tough to bear.
Fortunately, exercising, particularly yoga, has proven to be very at dealing
with some of these challenges. This is because yoga offers an easier option
for working out. Additionally:
Most yoga poses can help with flexibility and body function issues, which are
the most common issues among seniors. That is why, in recent years, yoga
has become increasingly popular among seniors. A study[1] done in 2016
found that almost 14 million seniors practiced yoga that year. Therefore, as
you’ll see, having a regular yoga practice can have a host of benefits,
especially for seniors, in terms of flexibility and improved balanced.
If you’ve been suffering from health or mobility problems, this book is for
you.
Inside, you’ll find perfectly crafted yoga poses that will help to stretch and
improve the flexibility of every muscle in your body while improving all
bodily functions.
The book also covers the many benefits you should expect from yoga poses,
including basic warm-up poses you can try before engaging in more
involving yoga poses that affect different muscle groups.
Let’s begin![2]
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Table of Contents
Introduction
Why Yoga?
The Best Warm-Up Yoga Poses for Seniors
Best Yoga Poses for Seniors Over 60
Seated Yoga Poses
Chair Yoga Poses
Standing Yoga Poses
Kneeling Yoga Poses
Lying Down Yoga Pose
Conclusion
Why Yoga?
Why should you practice yoga as a senior citizen? What do you stand to
benefit from making yoga part of your workout routine?
First:
Yoga focuses on connecting your mind and body by incorporating deep
breathing and stretching to create a holistic approach to good health and a
sound mind.
Generally, yoga, especially the type practiced in the West, has one primary
intention: physical fitness. However, it also has a spiritual aspect that can
benefit all, faith and beliefs notwithstanding.
Let us look at some benefits you are likely to enjoy by adopting yoga:
#: It’s a better exercise option
Yoga offers a better option when compared to other kinds of exercises that
can be quite tasking and strenuous because the poses can be modified or
adapted to suit your fitness or ability levels.
Unlike other exercising paradigms like weight lifting or jogging, the yoga
poses in this book are joint stress-free to keep your body strong and healthy
while making it a lot easier. The flexibility of yoga makes it perfectly suited
for people of all ages, especially seniors with special needs. It is also the only
exercise that offers a holistic approach to overall well-being.
#: It improves your mental health
The two essential aspects of yoga are mindfulness and meditation; both are
very helpful in calming and centering the mind.
Your mental health is a culmination of many things, but the bottom line is
that you need to be able to manage most of the problems that affect the mind,
like stress, anxiety, and depression. Yoga helps move you from the
sympathetic nervous system to the parasympathetic nervous system, which
makes you experience less stress, which, in turn, helps you relax.
Also, yoga helps you be in tune with your subconscious mind, which is
responsible for most of the feelings and thoughts you experience. When you
can control your thoughts and emotions, you can easily block negative
thoughts and feelings.
A study[3] conducted on older adults showed that 85 percent of people
engaging in yoga experienced reduced stress and anxiety.
#: Improved breathing
All yoga poses call on you to practice controlled breathing, which helps when
meditating and practicing mindfulness. Practicing breath control helps
expand your lung capacity and improve your cardiac health.
One published study[4] showed that older women who practiced yoga for
about 12 weeks experienced improvements in their respiratory function.
#: Improved balance
Most–if not all–yoga poses help improve your flexibility by strengthening
your abdominal muscles and core stability, which are important for balance.
Additionally:
Yoga helps strengthen your muscles and bones, which helps make you
steadier on your feet, thus reducing the risk of falling. By opening up the
tension in your joints, yoga also helps make mobility much easier, thus
improving your balance.
#: It helps improve sleep
Most people over 60 struggle with insomnia or getting a good night’s rest,
which normally results in numerous problems. Yoga can help you deal with
that because the peace and relaxation from meditative and mindful yoga help
you go into a trance state easily and into a deep sleep.
A study on alternative therapies in health and medicine conducted on adults
over 60 reported significant improvements in the quality and duration of
sleep.
Also, engaging in the involving exercises that are an integral part of yoga
helps get your body active and tired, which causes your body to demand
sleep so that it can start recovering from the strain.[5]
#: It helps alleviate aches and pains
Most seniors suffer from arthritis and body pains, especially due to the
muscle wear and tear that comes with old age. Fortunately, yoga can help
ease these pains and aches by releasing tension build-up in your joints and
muscles. It also helps keep your body flexible –inflexibility is normally the
cause of pain and difficulty when moving.
Yoga helps increase the amount of synovial fluid flowing into your joints,
which helps keep your bones from grinding against each other, causing more
pain.
The best part is that the poses found in yoga are so user-friendly that they
don’t overload the joints and bones, which helps ensure that you don’t feel
any pain or hurt yourself when working out.
Some yoga poses are so specific that medical professionals use them to treat
joint pain issues like scoliosis. Actually, yoga helps improve the curvature of
the spine, which is directly connected to scoliosis.
#: Yoga helps in weight loss
Like other forms of exercise, yoga helps burn the calories and fat that cause
weight gain. It also helps promote muscle mass, which helps to tone your
body. Therefore, the more yoga poses you do, the more calories you burn and
the more weight you lose.
