10 Yoga Poses and Exercises for Senior and Old Age

Old age overview

The word ‘Old Age’ gives both positive and negative notions. There are societies where seniors and elderly people are given due respect and they are the guardians. Earlier, they were given admiration not only by the family members but also by the entire neighborhood. But, now the seniors are not taken with the same spirit, especially in the urban culture where the scenarios of elderly people are quite pitiable. In today’s society, they are ignored and disgraced by their own family members. Overlooked and embarrassed are not only the conditions, but They also faced multiple problems or geriatric problems like dementia, Alzheimer’s disease, hypertension, heart, blood sugar, asthma, kidney problems, digestive, cataract, bed sore, pressure sore fractures, osteoporosis, neurological problems, wrinkles, low immunity, tumors, cancer, etc. Problems like myocardial infarction, rheumatoid arthritis, cardiovascular disorders, ischemia, reperfusion, and many cancer diseases are also common. Diseases accelerates the aging process. Yoga Poses and Exercises  are extremely beneficial for senior and old age.

Symptoms of aging

• Loss of hair
• Wrinkles
• Decreased muscle mass
• Increased fat deposits.
• Gradual deterioration in functional capacity
• Atherosclerosis
• Loss of elasticity of blood vessels
• Loss of skin elasticity
• Sweat gland problems
• Itching
• Ulcer
• Bedsores
• Loss of cardiac muscle strength
• Bronchitis problems
• Urinary incontinence
• Urinary tract infection, polyurea, nocturia, dysuria, etc.
• In female’s menopause, irregular or absent menstruation, uterine cancers, etc. are common.

Yoga benefits for old

Aging is inevitably a natural process however its degeneration and associated health hazards can at best be postponed to an extent through the implementation of yoga. Yogic practice can postpone the age-related effects of aging motor systems as well as pathological conditions. Scientific investigations on Yoga have substantiated some of the claims that this system of natural therapy can control geriatric problems.

How Senior should do Yoga?

The old age people should perform yoga carefully. There are some suggested guidelines for practicing Yoga with active older adults:

• They should perform Yoga under the guidance of a yoga expert or a yoga instructor.
• The instructor should be aware of their health concerns and ability level.
• Due care should be taken for body alignment and posture.
• Reduce the length of time for which a yoga pose is maintained.
• 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.
• Whenever there is a stretch in a particular asana, care should be taken to relax the tension.
• Encourage them and praise their efforts.
• Focus on poses, which stretch and strengthen areas, which are typically tight or weak in seniors. Ankles, hips, hamstrings, low back, and pectorals need special attention.
• Do not perform a lot of complicated poses.

Best Yoga asanas for elderly

1. Shavasana
2. Uttanapadasana
3. Naukasana
4. Pawanmuktasana
5. Ardha Shalbhasana
6. Shalbhasana
7. Bhujanasana
8. Makrasana
9. Anulom Vilom Pranayama
10. Bhramri Pranayama

Why Yoga for old age

1. Yoga helps to reduce positive pressure (atmospheric) and increase negative pressure (anti-atmospheric) thus good for prostate glands.
2. Some researches reveal that yoga reduces urinary acidity and uropepsin.
3. Practicing yoga has a significant contribution to the reduction of high blood pressure, heart rate, and coronary problems.
4. Yoga diminishes the activity of Reactive Oxygen Species (ROS) i.e., oxygen-free radicals thereby decreases neurogenerative disorders, oncogene activation, and chances of diabetes and so many health disorders.
5. Yoga literature suggests filling 50% of the stomach with solid food (rice, chapatti, vegetables, etc.), 25% with water, and the remaining 25% should be kept empty for healthy living.