Senior Yoga - Characteristics and Benefits

Many people look forward to retirement as a time to slow down and "take life easy." The trouble is, retirement, especially if health issues are present, can be a time of too little activity. Now physicians and other health care practitioners are recognizing that exercise can be helpful at all ages, including the senior years. And one of the most popular senior exercise programs is yoga.

The problems of aging
Aging brings with it one large problem that can lead to many other issues - inactivity. A sedentary lifestyle isn't good for anyone, but in seniors it can be especially detrimental, contributing to any of the following:
- back pain (from poor posture)
- obesity
- constipation
- sleeping problems
- problems with balance (from spending too little time standing)
- poor circulation (from shallow breathing and less circulation of oxygen)
- osteoporosis (from the lack of weight-bearing - among other things)
- shorter and weaker muscles, which are less flexible and less inclined to move
- stiffness

The biggest problem with a sedentary lifestyle is that it can lead to a "vicious cycle" - the person is discouraged from moving, which leads to even more inactivity. And this cycle can be very hard to break.

Many people who are unfamiliar with yoga think it's all about "pretzel poses" and wonder how these could possibly help people who can't move easily. The fact is, yoga is becoming quite popular with seniors, for a number of reasons.

Characteristics of senior yoga
Some forms of yoga can be quite challenging; there are even some aerobic types. But yoga doesn't have to be that way. Yoga poses can be done in a chair, a wheelchair, or even a bed as well as on the floor. Props like pillows, blankets, and cotton straps can be used to help the person get into and hold a pose. And in a group setting, there's also another kind of prop available - another person in the class. "Partner yoga" has existed for a long time, but it's especially helpful in a seniors' class.

Yoga is not about competition, either with other people in the class or with oneself. There are complicated poses, but most of these are not included in seniors' classes. There are plenty of easier poses that can still be challenging to people who aren't used to moving much or may not be as flexible as they once were.

Yoga poses are all about balance and good body alignment. The movements are gentle but deliberate, done slowly and in a controlled manner. The poses don't have to be held for a long time, and they can be modified to fit the individual abilities of the person doing them. They may target areas that commonly need strengthening, like the hips and low back, while avoiding vulnerable areas like the wrists.

And yoga isn't just about movement or poses. There's a breathing component that's just as important. It helps people breathe more deeply - something which can be easily forgotten when a person's activity level goes down.

Benefits of senior yoga
The breathing techniques taught in yoga classes help bring more oxygen to the body. This is especially good for the brain, and can help improve memory and the ability to learn new things. It can also strengthen the lungs - and the voice.

Yoga movements and poses can make muscles stronger and more flexible. This can give a person more control over their body, which can help them be more confident, even with the activities of daily living.

There are emotional benefits as well. Yoga is a very calming type of exercise. It can help relieve anxiety and improve a person's mood. And the social aspects of being in a class with others can be really heartening for people who tend to spend much of their time alone.

Studies with seniors have shown that yoga can also have the following benefits:
- less weight gain
- lower blood pressure and cholesterol
- lower fasting blood sugar in individuals with type 2 diabetes
- a stronger hand grip, even in people with rheumatoid arthritis
- sleep that is longer and deeper
- less use of medication for the relief of chronic pain

Conclusion
In many ways, yoga may be the perfect exercise for seniors. It's adaptable to fit individual needs. It doesn't stress sensitive joints. Yoga breathing is good for the mind as well as the body. And its social aspects are good for emotional health.

Senior yoga classes are now being offered in many locations around the United States. If you are a senior or know one who might benefit from more activity, consider taking a class - and discover for yourself why yoga is so popular.