Designing A Yoga Program For Active

Seniors
How a simple yoga practice can help alleviate symptoms of arthritis,
hypertension and osteoporosis, three health conditions that typically affect
seniors.
Fitness professionals are reporting a surge in the number of active seniors
who are engaging in mind-body exercise programs, such as yoga.
According to the 2004 IDEA Fitness Programs & Equipment Survey, 47%
of the respondents said that they now offer this type of specialty
programming just for seniors (Nov-Dec 2004 IDEA Fitness Manager).
What are some of the benefits and contraindications of yoga for seniors? Are there appropriate yoga
breathing techniques and pose sequences for our older clients? And what can we, as fitness
professionals, do to appropriately adapt our regular yoga classes to accommodate clients who suffer
from three of the most common health conditions facing seniors today: arthritis, hypertension and
osteoporosis?
Health Benefits of Yoga
Studies have shown that the practice of yoga--including pranayama (breath work), asana (movement)
and dhyana (meditation)offers numerous physiological and psychological health benefits for all age
groups. When it comes to older yoga students, the benefits can be particularly helpful in relieving the
symptoms of arthritis, hypertension and osteoporosis.

decreased blood pressure

increased respiratory efficiency
improved musculoskeletal flexibility and range of motion (ROM)
improved posture
increase in strength and resiliency
improved immune function
decrease in pain
improved somatic and kinesthetic awareness
increased steadiness
improved depth perception
improved balance
improved integrated functioning of body parts (Lamb 2001)
The Physiology of Aging
As we age, our bodies undergo a number of degenerative physiological changes in the skin, bones,
heart, blood vessels, lungs, nerves, and other organs and tissues. Three conditions that are very
common in the senior population are arthritis, hypertension and osteoporosis.

Yoga instructors working with an aging population need to become familiar with these changes and
how to modify a yoga practice to address these conditions. Even if you are not teaching a class
specifically for seniors, this information is valuable as more and more older adults start to participate in
mainstream fitness classes.
Arthritis
Arthritis is a medical condition that affects the joints and causes pain, swelling and stiffness, especially
in older adults. Although the term arthritis encompasses more than 100 different diseases and
conditions, two of the most common types that affect the senior population are rheumatoid arthritis and
osteoarthritis (Keller 2004).
Rheumatoid arthritis (RA) is a chronic inflammation of the joint lining (synovium), which leads to
weakness, loss of mobility and eventual destruction and deformity of the joints. It is a chronic disease
that affects sufferers for life, but also episodic in that flare-ups can occur at any time. Because RA is a
systemic disease, it affects other organs in the body. RA affects 1 percent of the U.S. population,
impacting the lives of some 2.1 million Americans (The Arthritis Foundation 2005).
Osteoarthritis (OA) is characterized by the breakdown of cartilage in the part of the joint that cushions
the ends of bones. This causes the bones to rub directly against each other, causing pain and limiting
movement. Also known as degenerative joint disease, OA usually appears after middle age and affects
the hands and weight-bearing joints, such as those in the knees, hips, feet and back. OA can lead to
long-term joint damage, chronic pain, loss of function and disability. Osteoarthritis affects an estimated
20.7 million Americans, especially women (The Arthritis Foundation 2005).
Studies have shown that physical activity, maintaining a healthy weight and avoiding joint injuries are
all effective in reducing the risk and symptoms of arthritis and may even slow progression of the
disease (Keller 2004) Yoga promotes full ROM movements, helping to restore flexibility and improve
circulation to joints, which aids in healing. Yoga also facilitates the release of endorphins, which
promote a sense of well being and can help alleviate pain. Finally, yoga can help end the stress/pain
cycle (i.e., chronic muscle tension creates stress, stress creates pain, pain causes more muscle
tension, etc.) that many arthritis sufferers experience.
Recommendations for Arthritis Clients
When selecting yoga asanas, or poses, for clients with arthritis, emphasize movements that:

increase the space within the joints, such as the bound angle pose
provide both extension and flexion, such as the moving cat pose
strengthen surrounding ligaments and tissues, such as the tree pose
(Sparrowe & Walden 2002)
Experts recommend yoga poses that encourage fluid movement and keep the joints moving. Yoga
asanas can be performed statically (holding) or dynamically (moving). Many arthritis sufferers report
that holding static postures is more painful than moving gently through a posture. For example, rather
than holding Virabhradrasana II (Warrior II) as a static pose, try moving in and out of the pose, bending
the front knee and straightening it in a gentle, rhythmic way. That gentle movement can increase the
synovial fluid in the joint, lubricating it and decreasing painful friction.
Because arthritis is painful, fitness professionals need to provide cues, corrections and adjustments to
let participants self-adjust the poses as needed. While it is unlikely that many students will go beyond
a painful ROM, it is difficult for trainers and instructors to know the appropriate stopping point for a
given participant (Christensen 1995). Additionally, allowing participants to find their ideal personal

movement pattern facilitates learning, since the correct motor function automatically becomes
integrated.
Late afternoon practice may be preferable for many arthritis sufferers. By late afternoon, they will
typically have had time to loosen up stiff morning joints and can more fully participate in yoga practice.
(Participants who anticipate pain tend to tense up as a protective mechanism, making it difficult to
relax.) Encourage your students to practice at the time of day they feel best.
To keep their joints mobile and decrease further swelling, participants with arthritis should continue to
practice yoga even on flare-up days. Exercising even when it is painful can heighten their sense of
empowerment as they work through the pain. However, the opposite is also possible. Depending on
individual temperament, attempting unsuccessfully to practice in pain can reinforce feelings of
depression, inadequacy and disempowerment. If that appears to be the case, give those participants
permission to take the day off, reduce the intensity of the poses or try some guided meditation or
positive affirmations instead of actual movement.
Contraindications for Arthritis Clients
Although there are no specific yoga poses that are contraindicated for arthritis sufferers, vigorous
practice may compromise already damaged joints. In general, these clients may want to avoid some of
the more intense forms of yoga, such as ashtanga or power yoga. Yoga instructors should modify
poses for arthritis clients, taking into account the individual manifestation of their condition.
Hypertension
To understand the abnormal condition called hypertension, it is helpful to review a few basic
cardiovascular principles. According to the National Heart, Lung and Blood Institute, blood
pressure is the force of blood against the walls of the arteries ((NHLBI 2005). Blood pressure is
recorded as two numbers, with one written above or before the other. For example, a blood pressure
measurement of 120/80 mmHg (millimeters of mercury) is expressed verbally as 120 over 80. In this
example, the top value (120) is the systolic blood pressure, which measures the force of blood in the
arteries as the heart beats, whereas the bottom value (80) is the diastolic blood pressure, which
records the force of blood as the heart relaxes during
beats.
It is important to remember that blood pressure rises and falls throughout the day. However, when
blood pressure stays elevated over time, it is classified as hypertension, or high blood pressure.
Hypertension is dangerous because it causes the heart to work too hard, which increases the risk of
heart disease and stroke.
A blood pressure level of 140/90 mmHg or above is considered hypertensive. According to the NHLBI,
about two-thirds of adults over the age of 65 have hypertension. Hypertension is usually the result of
lifestyle factors, such as obesity, stress, high alcohol and sodium intake, or genetics.
Last year, a national committee on high blood pressure established a new category called
prehypertension for people whose blood pressure falls between 120/80 and 139/90 mmHg (NHLBI
2005). The bad news is that people with prehypertension are likely to advance to the hypertension
range at some point in their life (Golub 2004). The good news is that hypertension can be treated with
medication, diet and exercise.
Recommendations for Hypertensive Clients
Studies have shown that yoga practices that incorporate Pranyayama (breath work), guided relaxation
and meditation can reduce stress, which in turn can have a favorable impact on blood pressure
(Gilmore 2002). In one study, researchers compared the effect of controlled breathing to other

soothing actions, such as listening to classical music or nature sounds, and then measured the time
required for blood pressure to return to normal following a stressful event (Pirisi 2001). They
determined that controlled breathing techniques returned both systolic and diastolic blood pressure
levels to normal more quickly than any of the other methods tested.
When working with hypertensive participants, yoga instructors should provide ample time for students
to make adjustments and to get in and out of poses. Focus on simpler poses and short vinyasas,
which are two or more poses linked together in flow. It is most helpful to include short rest periods in
between poses, because participants whose blood pressure is above normal at rest are likely to
become even more hypertensive during exercise. You should also allow adequate rest after practice,
since relaxation techniques increase the parasympathetic response, which slows the body down and
lowers blood pressure and respiration (Pirisi 2001).
Keep in mind, too, that static exercise tends to raise diastolic blood pressure more than dynamic
exercise. Such a rise in diastolic pressure can put a strain on the heart, which must overcome that
elevated pressure with every beat (Gilmore 2002). However, you can reduce this adverse effect on
blood pressure by consciously designing your yoga classes to avoid the effort of stronger poses or any
lengthy holding of static postures.
Contraindications for Hypertensive Clients
Inverted yoga postures, such as head stands, shoulder stands or hand stands, are a core component
of many yoga practices. However, inverted postures invoke a significant rise in systolic and diastolic
blood pressure levels compared to resting values. In a study of men and women with normal blood
pressure, cranial blood pressure recorded when performing a headstand averaged 150/110 mmHg
(Gilmore 2002). Results like this raise concerns about the possible response of a hypertensive
participant when performing an inverted posture. Therefore, experts recommend that hypertensive
participants avoid inverted yoga postures, even if their condition is stabilized by medication (Kraftsow
1999).
Breathing is another area of concern, especially with novices who may unconsciously hold their breath
while concentrating on a new pose. The act of inhaling and exhaling causes pressure in the chest
cavity to increase and decrease. Holding the breath does not allow for the natural release of this
pressure, which can cause stress on the heart and circulatory system to elevate blood pressure two or
three times above normal. Thats why breath retentions (pausing at the end of the inhalation or
exhalation) are not recommended for hypertensive participants (Carrico 1998; Mandik 2004). Instead,
remember to incorporate breathing cues into your verbal instructions. Caution your participants to
avoid straining to increase the length of inhalations or exhalations and to not force the chest to expand
on inhalations.
Osteoporosis
Osteoporosis is a systemic skeletal disease characterized by low bone mass and deterioration of bone
tissue, which puts sufferers at increased risk of bone fragility and susceptibility to fracture. Although
the wrist, spine and hips are the areas of the body most frequently affected by the condition, any bone
can be at risk. Osteoporosis is a particular concern for older adults. According to the National
Osteoporosis Foundation (NOF), it affects 55 percent of those over age 50 (NOF 2005). Of the 10
million Americans estimated to have osteoporosis, 80 % are women (NOF 2005).
Yoga is a weight-bearing exercise that can help stimulate bone growth in clients of all ages. By
contracting the muscles around the bones, yoga poses create a force that encourages bone
maintenance throughout all areas of the body (Sparrowe & Walden 2004). By strengthening the
muscles supporting the joints and providing balance training, yoga can also reduce the risk of falls, a

major concern for older adults.

Recommendations for Osteoporosis Clients
The first step in creating an appropriate yoga practice for participants with osteoporosis is to educate
them about the ways that regular exercise can strengthen muscles and bones, improve posture and
safely challenge balance (Kaspar 2004). Many people are unaware that yoga is a safe exercise option
when performed carefully and with the appropriate modifications.
When designing a yoga class for osteoporosis clients, be sure to incorporate spinal extension
postures, such as cobra, quadruped opposition arm and leg raises, and modified camel poses. These
poses increase muscular strength around the spine, improve posture and relieve spinal compression.
Abdominal strengthening exercises that do not flex the spine are also important for participants with
osteoporosis. So be sure to add poses that move the lower extremities with the spine stabilized, such
as supine alternate leg lowering or a modified boat pose.
Outside of class, recommend that clients avoid high-impact activities, such as running, plyometrics
and jumping, along with any props that increase the risk of falling, such as mini-trampolines and slide
boards (Nelson 2000).
Clients with osteoporosis often lose mobility in their hands, which negatively affects their ability to
perform the activities of daily living (Aaronson 2004). Yoga mudras, or hand positions, can enhance
fine motor skills by strengthening the hand muscles. Mudras can be incorporated into class during
seated meditation and/or standing balance work. For variety, try adding mudras and fluid arm patterns
to standing postures, such as Virabhradrasana I (warrior I); this will help clients with osteoporosis
develop concentration, coordination and additional balance. Yoga mudras are also beneficial for
people with arthritis.
Contraindications for Osteoporosis Clients
Clients with osteoporosis should avoid yoga poses that involve spinal flexion, which compresses the
anterior part of the spine and increases the risk of fracture. Examples of poses that flex the spine
include forward bending poses, such as uttanasana (standing forward bend); knees to chest; seated
spine flexion; and quadruped cat and cow. It cannot be overstated that the risk of incorporating spine
flexion in any yoga practice for osteoporotic clients far outweighs any desirable benefit.
In addition to not bending forward while in yoga class, clients with osteoporosis need to avoid flexing
the spine during their daily activities, avoiding bending at the waist to lift objects or reaching
unnecessarily. Yoga instructors should teach these participants proper lifting techniques and to move
as close to an object as possible before reaching for it (Meeks 1999).
Lateral bends and twists are also contraindicated for this population, because such movements can
compress the spine and increase the risk of fracture. Before including any poses that require hip
abduction or adduction, check with the clients physician, as this should be resolved on an individual
basis (Bonnick 1994).
General Yoga for Seniors Guidelines
Here are some overall guidelines to consider when designing a yoga class for active seniors:

Incorporate Pranayama, gentle asanas and meditation in every

class.

Teach proper spinal alignment for every pose.

Avoid poses that require forward spinal flexion, twists and lateral
flexion (for any client with diagnosed or suspected osteoporosis).
Advise students to move gently through and within poses.
Incorporate spinal stabilization exercises in every class
Include yoga mudras to develop fine motor conditioning in the
hands.
Feature poses that are comfortable and steady.
Encourage participants to rest whenever needed.
Urge students to use a chair or wall during balance exercises to
reduce the risk of falls.

A Word about Hypotension and Yoga

Hypotension, or low blood pressure, can occur when a person moves his or her head to a higher
position, such as when going from a sitting position to standing or when moving from a prone position
to sitting up. Also referred to as orthostatic or postural hypotension, the condition is quite common in
older people.
Changing head position causes a temporary reduction in cranial blood flow and therefore a temporary
shortage of oxygen to the brain. This leads to light-headedness and occasionally, "blackout" episodes.
In most cases, this can be prevented by simply allowing participants additional time to come up from
supine or seated postures to vertical.
Sample Yoga Breathing Practice
This simple exercise can reduce stress, teach mindfulness and relieve spinal compression. It is
beneficial for older clients with arthritis, hypertension and osteoporosis.

1.

2.

3.

4.
5.

Lie on your back, knees bent and feet flat on the floor. Keep knees
and feet hip-width apart. (Place a yoga strap around the thighs to assist
with this alignment.) Use a small pillow to support the head, placing it in
such a way that the face is parallel to the floor.
Place one hand on the chest and the other on the abdomen.
Breathe, letting abdomen expand naturally during inhalation and contract
without force during exhalation. Keep the chest as still as possible
throughout the breath.
Keeping the breath steady, bring the arms to the sides, slightly away
from your body, with palms up. The elbows and shoulders should be at the
same level. If the elbows are lower than the shoulders, place a folded
towel under the elbows for support.
Spend several minutes in this position, taking slow,
deep, unforced breaths.
When ready to come out of this position, roll onto one side, using
the hand of the arm on top to push up to a seated position.

Vinyasa #1: Includes Forward Bending Poses

Pose/Sequence

Purpose/Benefit

Notes

Seated in easy
cross leg pose

Establish neutral spinal

alignment

Provide yoga blocks,

blankets, or bolsters as
needed to support tight
joints and facilitate
neutral alignment.

Pranayama:
breathing

Promote internal focus,

calm the mind, slow
breathing, warm the body

Use props described

above. Can incorporate
positive affirmations and
stress reduction
guidelines.

Seated spine
extension and
flexion

Prepare joints for deeper

work to follow; develop
kinesthetic awareness of
the movements of the
spine

Can include raising and

lowering of arms,
teaching coordination of
shoulder girdle.

Seated hip internal

and external
rotation

Rhythmic movement of the

hip through full range of
motion

Place hands behind back

to support spinal
alignment and assist
balance.

Reclining big toe

pose

Increase hamstring
flexibility, joint mobility and
back decompression

Use a strap around the

foot to assist. Keep the
move dynamic by gently
moving the leg back and
forth in the hip socket.

Quadruped, cat and

cow poses

Full range of motion for the

spine, weight bearing for
the shoulder and wrists.

Reinforce stabilization of
the shoulder girdle while
performing the
movement. Place folded
towel under knees for
cushioning.

Downward facing
dog pose

Stretch back; strengthen

upper body; release spine

Distribute weight evenly

over whole hand, lift
tailbone, while engaging
the abdominals. Use

chair or table top to

facilitate the pose.
Mountain pose

Reinforce standing neutral

posture, indicate
imbalances

Align from the mat up,

keep shoulders relaxed.
Can be performed
against a wall to teach
alignment and support
balance.

Warrior I pose

Strengthen back extensors

and legs; challenge balance

Align hip bones to face

forward. Lift back heel
to facilitate alignment
and challenge balance.
Add shoulder squeeze to
strengthen muscles
between shoulder blades
and stretch chest and
anterior shoulders. Can
be performed with chair
or stability ball for
support.

Bridge pose

Open shoulders;
strengthen legs

Keep feet and knees hip

width apart. Use yoga
strap above knees, as
needed.

Corpse pose

Decompress spine; support

relaxation

Let your legs roll open

from the hips. Let your
arms roll open from the
shoulders, palms facing
up. Support your back if
needed by placing a
blanket under your
knees.

Vinyasa #2:
Pose/Sequence

Purpose/Benefit

Notes

Corpse pose

Begin breath work;

decompress spine

Teach breathing
technique, allow time
for inward focus.
Support with pillows or
bolsters as needed.

Supine shoulder press

Strengthen shoulder
girdle; stretch front of
shoulders

Coordinate movement
with breathing. Support
arms with towel folded
under elbows, if
needed.

Supine shoulder stretch

Strengthen shoulder
girdle; stretch latismus
dorsi

Keep entire hand on the

floor, with the
abdominals engaged.
Use opposite hand to
support arm, keeping
elbow up and close to
head.

Rib lift

Strengthen back
extensors; stretch
anterior muscles

Combine with shoulder

press for more
advanced variation.
Very weak students can
use bolster for support.

Supine bridging

Strengthen core
muscles; stretch quads

Vary by lifting heels,

adding leg raises, or
moving bridge. Place
yoga block between
thighs, or use yoga
strap.

Alternate prone hip

extension

Strengthen hip
extensors and lower
back

Add opposite arm raise

for variation. Can be
done standing against
wall for support.

Cobra pose

Stretch anterior
muscles; relieve

Move carefully through

compression of thoracic
vertebra

range of motion.

Mountain pose

Reinforce standing
The foundation point for
neutral posture; indicate standing balance work.
imbalances
Can be done against the
wall to teach alignment
and support balance.

Tree pose

Challenge balance; build

stability of the ankle,
knee and hip joints

Reinforce neutral
alignment, use chair or
wall for support if
needed.

Warrior II pose

Strengthen legs; open

chest, extend back

Can use chair for

support if needed.

Mountain pose with

reverse Namaste

Open front of shoulders;

strengthen between
shoulder blades and
spinal extensors; stretch
wrists

If wrists are too tight,

simply clasp hands
behind back and retract
shoulders, or use yoga
strap.

Legs up the wall pose

Decompress spine;
improve circulation;
assist relaxation

Restorative posture.
Use blankets or bolsters
as needed.

Additional Resources
The Arthritis Foundation: www.arthritis.org
National Heart, Lung, and Blood Institute: www.nhlbi.nih.gov
National Osteoporosis Foundation: www.nof.org

Leigh Crews is a Licensed Corporate Wellcoach and the owner of Think-GPS! Outdoor Adventures
and Dynalife Inc., which develops educational programs for clients like Reebok, Heavyhands and
CardioSport. She is certified by ACE, AFAA, ACSM, and White Lotus Foundation and is a Yoga
Alliance Registered Yoga Teacher.
References:

Aaronson, N. 2004. Hand wellness for older adults. Functional U,

2(7).

The Arthritis Foundation. 2005. Statistics on prevalence of arthritis

in America; retrieved 2/1/05 from
www.arthritis.org/condition/DiseaseCenter.
Bonnick, S. 1994. The Osteoporosis Handbook. Lanham, MD: Taylor
Trade Publishing.
Carrico, M. 1998. Contraindications of yoga. IDEA Health & Fitness
Source, Nov./Dec., p.34.
Christensen, A. 1995. The Easy Does It Yoga Trainers Guide.
Dubuque: Kendall/Hunt.
Gannon, S. & Life, D. 2002. Jivamukti Yoga, Practices for Liberating
Body and Soul. New York, Ballantine/Random House.
Gilmore, R. 2002. The effects of yoga asanas on blood
pressure. International Journal of Yoga Therapy, 12 45.
Golub, C. 2004. Prehypertension calls for lifestyle changes now to
avoid meds later. Environmental Nutrition, 27 (11).
Kasper, M. 2004. Exercise training and bone density in
postmenopausal osteopenic women. ACSMs Certified News, 14(3).
Keller, J. 2004. Media morsels. IDEA Health & Fitness
Journal, October, 22.
Kraftsow, A. 1999. Yoga For Wellness. New York: Penguin.
Lamb, T. 2001. Health benefits of yoga. International Association of
Yoga Therapists, (Dec. 26, 2004).
http://www.iayt.org/site/publications/articles/hlthbenefits.php?
scdid=s68609190e9382a795c0ef8d448c7ab7018851132&
Mandik, Y. V. 2004. Yoga and high blood pressure. YogaPoint (Dec.
26, 2004) http://www.yogapoint.com/info/newsletter1.htm
Meeks, S. 1999. Walk Tall! An Exercise Program for the Prevention &
Treatment of Osteoporosis.Gainesville, FL: Triad.
Metcalfe, L., et al. 2001. Postmenopausal women and exercise for
the prevention of osteoporosis.ACSMs Health & Fitness
Journal, (May/June), p.6.
Mueller, D. 2002. Yoga therapy. ACSMs Health & Fitness
Journal. (Jan./Feb), p.18.
National Heart, Lung, and Blood Institute (NHLBI). 2005. Your Guide
to Lowering Blood Pressure. Retrieved 1/26/05 from
www.nhlbi.nih.gov/hbp/whathbp/htm.
Nelson, M. E. 2002. Strong Women, Strong Bones. New York: The
Berkeley Publishing Group.
National Osteoporosis Foundation (NOF). 2005. Fast facts about
osteoporosis. Retrieved 1/27/05 from
www.nof.org/osteoporosis/diseasefacts.htm.
Pirisi A. 2001. Take a deep breath. Yoga Journal. Jan-Feb.
Sparrowe, L. 2002. The Womans Book of Yoga & Health. Boston:
Shambhala.

Sparrowe, L. 2004. Yoga for Healthy Bones. Boston: Shambhala.

Stiles, M. 2000. Structural Yoga Therapy, Adapting to the
Individual.York Beach, ME: Samuel Weiser, Inc..
Stiles, M. 2002. Yoga Sutras of Patanjali. Boston: Red Wheel, Weiser
LLC.
Taylor, M. & Meeks, S. 2002. Osteoporosis and asana practice. Yoga
Studies Newsletter, (Sep./Dec) http://www.iayt.org.

Yoga Session for the Elderly

Kapalabhati
Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot
passages or feel tension and blockages in the chest it is often helpful to breathe quic
introduce you to this breathing techniques and show you its its benefits.

Easy Pose (Sukhasana)

This is one of the classic Meditative Poses and is usually performed after doing the C
Pose helps in straightening the spine, slowing down metabolism, promoting inner tra
your mind still.

Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordin
and breath. These are two of the most important themes in Yoga practice. Keep in mi
may not be advisable if you have any chronic or recent back pain or injury.

Dog Pose (Adho Mukha Shvanasana)

The Dog Pose improves flexibility of your spine, stretches the hips and middle and low
the body, and helps in preventing back problems. Take note that this Yoga Pose shou
if you have serious back pain or injury.

Double Leg Raises

A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both
Yoga Pose, make sure that the full length of your back is resting on the floor and your
are relaxed. This section covers the steps and guidelines on how to do this pose prop

Half Spinal Twist (Ardha Matsyendrasana)

If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also
liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervisio
instructor. In this section, learn how to perform the Half Spinal Twist.

Locust Pose (Salabhasana)

If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower
also strengthens the abdominal area, arms, and legs. Another thing that makes it diff
poses is that it entails rapid movement. Check out how it is done in this section.

Wind Relieving Pose (Pavanamuktasana)

The term Pavanamuktasana comes from the Sanskrit word 'pavana' which means air
which means freedom or release. The Wind Relieving Pose works mainly on the diges
specifically, it helps in eliminating excess gas in the stomach.

Yoga Exercise - Corpse Pose (Savasana)

The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced
between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is a
perform. Learn more on how to do it with the help of this article.

INTRODUCTION
Our senior population is growing rapidlyas is their interest in leading active, fit lives.
On the whole, we live longer than we used to, and we all want high-quality living and
good health to be a part of our older years. As we grow older, however, we typically
become more susceptible to ailments that are linked to aging, and, as a result, we tend
to move less. The less we move, the more susceptible we become to a variety of
ailments, and so it becomes a truly vicious cycle.
Although many of us feel that we should follow the
advice of taking it easy as we grow older, that is
actually what weshouldnt do. Extended periods of
sitting lead to muscular shortening, tightening and
weakening. Lack of weight-bearing activity
contributes to osteoporosis. Lack of movement and
stretching leads to joint deterioration and loss of
flexibility. Of grave concern for our senior population
is the lack of balance which stems, in part, from
sitting rather than standing and from not challenging
ones balance in various positions. Complications
resulting from falls among people over the age of 65
frequently lead to a multitude of serious problems,
sometimes culminating in death.
Many health concerns have been linked to the
sedentary lifestyle which is typical of many older
people, including, but not limited to, the following:

1.

reduced joint flexibility

2.

arthritis/bursitis

3.

high blood pressure

4.

increased body fat and decreased lean body tissue

5.

osteoporosis

6.

low back pain

7.

breathing difficulties

8.

poor blood circulation

9.

vision problems

10. chronic pain

11. stress-related symptoms
12. inability to sleep peacefully
In light of our growing senior population and the health conditions associated with aging,
researchers are beginning to take a closer look at the health concerns of this population
and at how these issues can be addressed. Yoga is considered by many to be a
tremendous tool for combating the concerns of an aging society. The following
information will explain how Yoga can be used with this population to increase mobility
and reduce many health concerns facing the elderly.
YOGA: AN EXERCISE PROGRAM FOR ALL AGES
Yoga has been shown to help alleviate or reduce many of these health challenges,
making it an increasingly popular exercise choice for our older adult population. Senior
Yoga classes are popping up everywhere health clubs, senior centers, assisted living
residences, and even church basements. The many benefits of Yoga have long been said
to slow or even slowly reverse the aging process. This is undoubtedly a good part of
the reason that this 4000+ year old practice has survived and flourishes today. Its also a
primary reason that Yoga, according to the 7th Annual IDEA Fitness Programs Report,
has experienced the most growth of any fitness program over the past seven years.
Armed with knowledge of the medical conditions of her class participants and the ability
to modify poses to accommodate each participants health circumstances, a wellinformed Yoga instructor can benefit all of her class, particularly the senior participants,
given the age-related health concerns that they face. Most of you are aware of the wellresearched and documented strengthening and flexibility gains brought on by the
practice of Yoga. This article highlights several of the research findings as to the other
ways in which Yoga benefits the elderly.
KEY ELEMENTS OF YOGA
Union of Mind, Body, and Spirit: Those who practice Yoga in its purest form view it as
much more than just a form of exercise. It is considered a holistic experience which
rejuvenates the mind, body and spirit. Even among those who practice Westernized
(i.e., more fitness-focused) Yoga, the experience is generally felt to be more than strictly
physically beneficial. The practice is calming and provides a rare opportunity in our
chaotic lives to leave the outside world behind and be at peace, with a focus only on our
physical, mental, and spiritual selves.

Mindful Breathing: As we age, we stop breathing fully. Yoga reminds us

that it is important to exhale as fully as we inhale. As we grow older,
we lose flexibility in our ribcage, and sometimes suffer from spinal
deformities, creating less room for lung expansion. Mindful breathing
takes into consideration the three purposes of breathing: replenishing,
warming, and cleansing. Focusing on full inhalations and exhalations
serves to slow down the heart rate which, in turn, improves focus and
increases concentration.
Asana/Pose: The Sanskrit term asana is translated as pose or
posture. The final positioning of an asana is achieved when all body
parts are positioned correctly and mindfully. The goal of the positioning
of an asana is that a balance is realized between each side of the body
and that no undue stress is placed on any particular organ, muscle,
joint or bone.
TEACHING YOGA TO SENIORS
Following are suggested guidelines for practicing Yoga with active older adults:

1.

Be aware of health concerns and ability level for each of your class participants.
Keeping class size small, if at all possible, will help you in obtaining, remembering
and making use of this information.

2.

Always cue body alignment and posture. Also, slow down the transition between
poses. This can be accomplished by cueing each pose thoroughly, describing the
positioning of each body part. Start the cueing at the top of the body, moving
downward.

3.

Reduce the length of time for which an asana is held. Older participants may not
have the strength required to hold the pose for a longer period of time but will
gain strength from practicing the pose even for ten or fifteen seconds. The pose
can be repeated, if desired.

4.

Avoid the use of Sanskrit labels for the poses. Use of the English terms is much
less intimidating to the participants. Using terminology that participants
understand will help them to remember and master the poses.

5.

Train your participants to focus their gaze in a specific spot to assist with balance.
This is especially important with older adults whose balance may be challenged. In
rotational poses, advise your senior students to focus their gaze toward the
ground or straight ahead rather than upward.

6.

Whenever you cue the class to stretch one area, cue them also to release tension
in another.

7.

Focus on the participants success. Encourage them and praise their efforts.
Create a supportive environment, and your students will want to come back for
both the health benefits and the psychological perks.

8.

Offer plenty of options for each pose and be aware of the props you have available
to assist with body alignment and balance, as well as to support and protect
joints. Dont be afraid to use unconventional props water bottles and purses can

offer nice support in a forward bend, for example! Keep in mind that seniors often
lack physical contact in their lives. Offer them modifications that encourage them
to use each other for support and balance, when appropriate, to increase physical
contact.

9.

Focus on poses which stretch and strengthen areas which are typically tight or
weak in seniors. Ankles, hips, hamstrings, low backs, and pectorals need special
attention. Along these lines, be cautious of the weight that they put on their wrists
as seniors wrists are often weak.

10. Do not perform a lot of complicated poses, but always include at least one pose
that is a bit more challenging.

11. Maintain proper fitness etiquette at all times.

SUGGESTED POSES FOR AN ACTIVE SENIOR YOGA CLASS

Adapt positions as necessary to prevent undue strain:

Plank

Cobra

Cat

Cow

Tabletop

Warrior I

Warrior II

Triangle

Pigeon

Seated Twist

Tree

Shoulder Stand

Laying Twist

Happy Baby Pose

One-legged Downward Dog

HEALTH BENEFITS TO SENIORS

Sleep: Older adults are often plagued with difficulty falling asleep and staying asleep.
The result is a fragmented, poor nights sleep which reduces daytime alertness. In many
cases it is advisable to avoid the use of pharmaceutical sleep aids in older people due to
the risk of side effects.
A recent study compared the impact
of Yoga, including physical postures,
relaxation techniques, and voluntary
regulated breathing, and Ayurveda
(an herbal preparation) on sleep in the
geriatric population (Manjunath,
Telles, 2005). Sixty-nine seniors living
in the same residence were stratified
based on age and were randomly
assigned to three groups: Yoga,
Ayurveda and Wait-list (no
intervention of any sort).
The groups sleep patterns were evaluated via self-assessment over a one-week period
prior to the intervention and after three and six months of their respective interventions.
The results were enlightening. The Yoga group showed a significant decrease in the time
it took to fall asleep (an approximate average decrease of ten minutes) and an increase
in the total number of hours slept (an approximate increase of 60 minutes). The other
two trial groups showed no significant change in sleep. The studys conclusion was that
Yoga practice improved quantity and quality of sleep among the geriatric population.
Strength/Arthritis: A study was conducted that measured improvement in hand grip in
rheumatoid arthritis patients versus non-arthritic volunteers following Yoga training
(Dash, Telles, 2001). The results were significant. Hand grip strength in both hands
(measured with a grip dynamometer) increased in non-arthritic adults and children AND
in rheumatoid arthritis patients following Yoga. Hand strength did not improve among the
corresponding control groups.
Diabetes: A study at the University College of Medical Sciences in New Delhi evaluated
30-to-60 year old patients with Type II diabetes (Jain, Uppal, Bhatnagar, Talukdar, 1993).
A 40-minute-per-day regimen of Yoga was followed for a period of 40 days. The results
showed a significant decrease in fasting blood sugar levels. Furthermore, these patients
showed an average improvement in lung capacity of approximately 10 percent. This
suggests that, over time, Type II diabetics can achieve better blood sugar control and
pulmonary functions when they follow a daily Yoga regimen.
Hypertension: Researchers at Bhabha Atomic Research Centre, Medical Division, in
Mumbai (formerly known as Bombay), India, evaluated the overall benefits of Yoga on
risk factors for heart disease (Damodaran, Malathi, Patil, Shah, Suryavansihi, Marathe,
2002). A group of 20 patients, 35 to 55 years of age, all of whom had mild to moderate
high blood pressure, began a daily one-hour Yoga program. Prior to the implementation
of their Yoga program and following three months of Yoga, biochemical and psychological

parameters were studied. The overall results were quite impressive. After three months
of Yoga practice, the patients experienced a decrease in blood pressure, as well as a
decrease in blood sugar, cholesterol and triglycerides. Feedback also indicated that the
patients were calmer.
Excess Weight: Recent research found that practicing Yoga regularly for at least half an
hour per week may help offset middle-age weight gain (Kristal et al, 2005). It is
estimated that people typically gain about one pound per year between the ages of 45
and 55. Researchers at Fred Hutchinson Cancer Research Center found that weight gain
in those who practiced Yoga weekly for at least four years had a 3.1 pound reduction in
expected weight gain.
Mood/Anxiety: The Harbor-UCLA Medical Center conducted a study to assess what
effect, if any, Yoga has on stress levels (Gaur, 2001). During the study, all participants
expressed that their moods and anxiety levels were improved as a result of their Yoga
sessions.
Chronic Pain: Yoga practice has been shown to aid those suffering with chronic pain. A
study by the Harbor-UCLA Medical Center (Gaur, 2001) found that patients experiencing
chronic pain either improved or maintained their symptoms after only four weeks of
practicing Yoga. No patients experienced deterioration, and every patient significantly
reduced the amount of needed pain medication.
Many people speculate that any form of group activity, be it Yoga or otherwise, is moodelevating for seniors as they may be living alone and/or have limited social interaction
due to physical limitations. The social aspect of attending a group exercise class, as any
instructor who works with seniors will tell you, is invaluable. The contact group provides a
sense of belonging.
Lung Problems/Breathing Difficulties: Breathing difficulties in 86 bronchial
asthmatics were treated by a Yoga-chair breathing procedure composed of simple neck
muscle relaxation movements and postures (or asanas) with breathing
exercises (Nagarathna, Nagendra, Seethalakshmi, 1991). Seventy percent of the
episodes were relieved within approximately 30 minutes. The patients gained confidence
in this breathing technique and used it before resorting to prescription medication.
Reduced anxiety worked well toward relieving the acute breathing difficulty episodes.

CONCLUSION
Evidence highlighted in this article, as well as substantial additional
research regarding the health benefits of Yoga, is causing many to
take notice and explore the use of this practice in varied settings.
Even some insurance companies now cover the cost of Yoga and
other therapies that were previously considered alternative
because of the far-reaching health benefits that have been
reported. Furthermore, most United States medical schools now
include courses in these alternate forms of therapy. The number of
Yoga participants, both young and old, is expected to continue to
increase as a result of the proven health benefits of this ancient
practice. Fitness instructors should respond, in turn, by focusing
efforts on learning how to implement Yoga for the health and wellbeing of the aging population.