Elderly Care and Yoga Positions

When a person grows older, the body gradually degenerates as well. Therefore, it is advised that an individual begin by consulting their doctor to see what their health problems are since it would help determine what exercises you can and cannot do.

Older practitioners of yoga should avoid full head rotations or any extensive neck movements. You must also learn to be more sensitive of your breathing pattern and there are only a few techniques allowed for an old-aged person practicing yoga. The important thing to remember is to always pay attention to what your body is saying. If at some point you feel pain or are hurting from yoga, cease the practice or do milder postures.

Benefits of Yoga For the Elders

There are as many benefits for seniors who have a regular yoga practice as are for younger folks who regularly engage in it.

In older women, specifically, the practice of yoga can help improve balance and stability. Some research have proven that old women who practice yoga reduce the possibility of falling by as much as 65 percent. This is due to the fact that yoga participants have increased flexibility in their lower extremities, improved stance and balance, and are more confident in their walking abilities.

Also, certain yoga positions massage the internal organs to help improve functions and boost circulation. As an effect, an individual's immune system is also given a boost to be able to fight off common ailments.

Many older individuals have limited physical abilities. Hence, you need to adapt to their physical capacity when performing traditional yoga. This will help optimize the benefits and reduce any risks for injuries or complications:

• Settle for the milder forms of yoga practices or positions, such as basic stretching or strengthening. Leave the challenging poses for higher skill level yogis.


• When choosing yoga positions to perform, choose those that are targeted to specific troublesome areas of the body.


• Choose a qualified yoga teacher to handle an elderly yoga student. This will ensure a smooth, well-explained, and slow transition from one pose to another during a sequence. Allowing enough adjustment period in between poses will enable their body to cope effectively.


• Reduce the amount of time needed to hold a particular position. If you want to enrich the benefits, you can repeat the pose in another round instead of increasing the length of each performance as it could cause strain to specific muscle groups.


• Provide enough support when balancing since most elders typically have trouble gaining balance on their own.

Since elders have special needs and have limited capacities, you need to be more cautious in deciding what poses to perform. Again, you must settle for milder forms of yoga positions to avoid pushing the body beyond what it is capable of.

Here are some yoga asanas that are suitable for older students.

Savasana or Corpse Pose

This is a very calming pose that even elders can perform easily and gain a lot of benefits. This is often used in yoga as a transitional pose or at the end of each session to allow your body to relax.

To perform the Corpse Pose, you must lie down with your back against the floor. Make sure that the arms and legs are relaxed and be kept a few inches away from the body. Keep your entire body as flat against the floor as possible. Then, slowly bring up your knees toward your chest to straighten up your back. After that, you must return the legs to its starting position.

This time out, slowly lift your head up such that your shoulders and upper back are properly aligned. Hold it for a few seconds before returning the head back against the floor. In the midst of all these, make sure to take note of proper breathing and concentrate on each breath.

To release from this position, bend your knees toward your chest and roll like a ball to the side. This will bring you to a sit-down pose until you are ready to get back up on your feet.

This is a very essential pose in yoga since it enables an individual to tailor their breathing according to the movements of the body. This kind of mind-body connection is a vital concept in yoga.

You will start this position with your hands and knees on the floor. Make sure that your body is perfectly aligned such that your hands are straight to the shoulders and your hips are properly straight against your knees. Spread your fingers and keep your vision to the floor. As you inhale, bring your chest high and then lower it down as you breathe out. Perform this several times so you can get accustomed with this breathing exercise.

This particular pose is very beneficial for your spine, which could become stiff as a person ages.

Mukha Shavanasana or Dog Pose

To start with the Dog Pose, you will do exactly as with the Cat Pose but with a few variations. As you are down on all fours, take note of proper body alignment. As you start to inhale, you must vary your stance. Your back must be arched following a U-shape wherein your belly drops lower and you gaze your head upwards, only in a certain arch but not totally skyward.

To firmly plant yourself into position, make sure to add pressure to your hands. During this entire time, only your feet and hands are touching the ground. This pose is very helpful in increasing oxygen-rich blood that goes into your brain.