A Guide to Yoga for Elderly Beginners – Why and How to Do It

Did you know that one of the main reasons why yoga was initially practiced many years ago was for longevity? And much of the research we have today actually supports this.

The ancients knew that if they did certain practices consistently (daily) that they would experience health and wellness well into their later years.

So it’s no wonder why there is an enormous amount of interest in the area of yoga and anti-aging and yoga for extending life.

How to get started with yoga?

There is often some fear and hesitation for both elderly and teachers alike when it comes to yoga.

And for good reason, the risk of injury is real and you need to take into consideration a long history of potential injuries or health concerns.

Yoga is a holistic approach to movement and exercise, combining breathing, stretching and meditation which gives focus and relaxation for the mind and body.

It also offers an opportunity to build strength and balance which will keep you more independent into your latter years. It’s important for reducing and managing stress which ages us terribly and so incorporating the breathing and meditation is a key part of the practice.

One of my personal goals is to live a long time and do it in as good health as humanly possible. My daily yoga practice forms a key part of my longevity strategy.

Some of the benefits of yoga for the elderly include:

BENEFIT #1: Strengthening of the lungs by practicing breathing control
Pranayama is the practice of breathing control in yoga. It promotes lung expansion which improves and strengthens respiratory functions and makes posture and sleep better. Key in this current climate as a weak respiratory system makes it more likely we’ll run into issues with common infections.

BENEFIT #2: Aids in joint health
Yoga is a low impact exercise, and the movements allow you to use your joints without straining them. The research has shown that people with arthritis who have been practicing yoga regularly have noted an improvement in their pain and mobility.

BENEFIT #3: Increases flexibility
Many yoga exercises are stretching poses that relax and loosen the muscles, increasing the
range of motion, preventing immobility.

BENEFIT #4: Improves balance
Being out of balance is common in the elderly and with the help of yoga exercises,
the abdominal core is strengthened and stabilized.

BENEFIT #5: Strengthens the bones
Another common problem as you age is osteoporosis; brittle bones. Research studies show
that post-menopausal woman can improve bone density by practicing yoga daily.

BENEFIT #6: It encourages mental serenity
Yoga teaches you to be mindful through meditation and breathing, promoting calmness in our mind.
Studies show that yoga can decrease the stress hormone called cortisol,
which triggers anxiety and depression.

BENEFIT #7: It improves self-confidence
Daily yoga practices the connection between the mind and the body, making us aware of ourselves, the people, and things that surround us. By doing yoga every day, it gives us a sense of acceptance of our body, making us more comfortable with it.

What to prepare for a yoga session

Here are the things you need to do initially:

#1 Consult with a qualified practitioner
Before diving into any class it’s essential you consult with an experienced teacher first, discuss your injuries and your capabilities, and any other concerns so that you can ascertain if this is going to be the right class for you.
The last thing you want to do is throw yourself into a class without knowing if it’s appropriate.

#2 Consider starting with one to one sessions first
Having a few one to one sessions before throwing yourself into open classes is a great idea. This will allow
you to go over any modifications or options for your old injuries or pain points.

An experienced and well-trained teacher will also be able to compile a comprehensive home
practice for you to do in your own time.

#3 Enlist your buddies
Consider bringing your friend along, taking part in a new class can be a little scary and so
sharing the experience with a friend can help as well as being a beautiful thing to share together.
It will also encourage you to show up on the days that you don’t feel like going 😉

#4 Start slow
Like every learning phase, the beginning will always require patience. Allow yourself to ease into the exercise. If you are having a hard time on the first day, remember that it’s called a PRACTICE for a reason. You will slowly but surely feel stronger and more competent with each class.

Preparation is key to any exercise and once we have done that, we can also learn some basic and
easy yoga poses for us to familiarize and try.

#5 Consider chair yoga
Starting upright in a chair can be great as getting onto the floor and off the floor may not be an option
for you to start with. Set yourself little goals and milestones to work towards.

Learning yoga doesn’t have to be hard, small steps taken daily in the right direction will add up to significant change. If you’d like to take some tailored one to one classes in the comfort of your own home please follow this link to find out more about these.

The Best Types Of Yoga For Seniors

So what is the best type of yoga for seniors? Look there’s no simple or single answer to this question.

There are so many different types of yoga and as I’m sure you can appreciate every ‘senior’ will have a different physical ability. One thing I often ask potential students is…

Can you get up and down off the floor with ease, now something you should know there are 20 years old who struggle with this task. Sitting on the floor and getting back up exposes a few key things whether floor based classes are an option or not. These are your:

#1 level of balance

#2 core strength and,

#3 flexibility through your lower back and hips.

If you can’t fairly easily get up and down off the floor then it’s probably best to stick to chair classes for some time. Moving onto mat sessions may or may not be an option to you later down the track. The guidance and support of a good teacher will help you along the way.

And I’d like to finish on this note, your connection to an experienced and well qualified teacher will make the world of difference to your practice. Find a good one and hold on for as long as you can 😉