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 older adults are given due respect, and they are the guardians. Earlier, they were provided admiration not only by the family members but also by the entire neighbourhood. But, now, the seniors are not taken with the same spirit, especially in the urban culture where the scenarios of older adults are pretty sad. In today’s society, they are ignored and disgraced by their family members. Overlooked and embarrassed are not only conditions, but They also face multiple problems or geriatric problems like dementia, Alzheimer’s disease, hypertension, heart, blood sugar, asthma, kidney problems, digestive, cataracts, bed sore, pressure sore fractures, osteoporosis, neurological problems, wrinkles, low immunity, tumours, cancer, etc. Problems like myocardial infarction, rheumatoid arthritis, cardiovascular disorders, ischemia, reperfusion, and many cancer diseases are also common. Conditions accelerate the ageing process. Yoga Poses and Exercises are highly beneficial for seniors 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 menopause, irregular or absent menstruation, uterine cancers, etc., are common.

Yoga benefits for old age

Ageing 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 delay the age-related effects of ageing motor systems and 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?

Old-age people should perform yoga carefully. There are some suggested guidelines for practising Yoga with active older adults:

• They should perform Yoga under a yoga expert or instructor’s guidance.
• 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 be able to hold the pose for extended periods but will gain strength from practising the posture 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 typically tight or weak in seniors. Ankles, hips, hamstrings, lower back, and pectorals need special attention.
• Simple yoga poses should be preferred.

The Best Yoga for the elderly people

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 suitable for prostate glands.
2. Some research reveals that yoga reduces urinary acidity and uropepsin.
3. Practicing yoga significantly contributes to reducing high blood pressure, heart rate, and coronary problems.
4. Yoga diminishes the activity of Reactive Oxygen Species (ROS), i.e., oxygen-free radicals, thereby decreasing neurogenerative disorders, oncogene activation, and chances of diabetes and 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.