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Safe Yoga for Seniors
from: Lanny Schaffer, Ph.D` Yoga has become a popular means of exercise for older adults.
And no wonder. It makes their bodies fitter and their minds
calmer. Seniors benefit from improvements in balance, stronger
muscles, reduced joint pain and more energy.
Modifications should be made to the various yoga poses for
seniors with ostoporosis and joint problems. Instructors should
be knowledgable about these necessary modifications.
Here are some pointers for older adults to consider when
participating in yoga:
* Keep proper spinal alignment with each pose.
* Avoid poses that require forward flexion (bending forward at
the waist).
* Move slowly and gently from one pose to the next.
* Poses should feel comfortable and steady.
* Rest when needed.
* Use a chair or wall for balance exercises as required.
Following is a short list of the vinyasas, or yoga pose
sequences suitable for a participant with osteoporosis or joint
problems:
* Corpse Pose. Begins breath work and decompresses the spine.
Breathing is used for inward focus. Use a pillow or bolster as
needed.
* Supine Shoulder Press. Strengthens the shoulder girdle and
stretches the front of the shoulder. Coordinate with breathing.
Use a pillow under the elbows if needed.
* Rib Lift. Strengthens back muscles and stretches the front
muscles. If you are weak in this area use the bolster for
support.
* Supine Bridging. Strengthens core muscles and stretches the
front thigh muscle. Vary with heel raises or leg raises. Place a
yoga block between thighs for support.
* Cobra Pose. Stretches anterior muscles. Move carefully
throughout the full range of motion.
* Warrior 2 Pose. Strengthens legs and opens chest. Use chair
for support if needed.
* Legs Up The Wall Pose. Decompresses spine, improves
circulation and promotes relaxation. Maintain good posture. Use
blankets or bolsters as needed.
Yoga has many benefits to offer senior citizens. Some of the
regular moves, however, aren't suitable for older adults,
especially those with joint problems or osteoporosis. The
modifications are small and don't take much away from the
original move. Making a few safety changes to your yoga program
will reduce injury and allow you to reap all the outstanding
benefits of yoga practice.
About the author:
Dr. Lanny Schaffer is an Exercise Physiologist and President of
The International Fitness Academy. For more cutting edge fitness
ideas go to
xercise-coach.com
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