Yoga for the Aged YogaVanam

Getting Into• Relax your mind and body its time for

yoga• Select a comfortable chair with no hand

rest • Make sure your feet touches the

ground • Sit with your back supported • Gently open your shoulders • Take 5 deep, gentle and uninterrupted

breathing.• The breathing is done to prepare your

mind and body for the next hour of yoga.

Neck Exercise

• Neck exercise is a part of warm-up also strengthens your cervical .

• While breathing in gently extend and look upwards.

• Now while breathing out gently look downwards .

• Follow the above two steps for 5 repetition.

All neck Movement should be gentle and slow, as cervical spine is the most tender spinal chord bones.

Neck Exercise • Start by sitting

comfortably facing forward

• While breathing in gently turn right

• Now while breathing out gently come back to the initial position.

• Follow the above two steps for 5 repetition

All neck Movement should be gentle and slow, as cervical spine is the most tender spinal chord bones.

Shoulder Exercise • Start by sitting

comfortably facing forward

• Gradually lift your hands at shoulders, till the hands are parallel to the ground

• Now join all fingers as in picture and bend your wrist downwards and upwards.

• Follow the above two steps for 5 repetition

Shoulder Exercise

• Start by sitting comfortably facing forward • Open your hands side wards - palms facing downwards .• Do 5 gentle breathing

Shoulder Exercise • Open your hands side wards - palms facing upwards.• Do 5 gentle breathing

Shoulder Exercise

• Extend your arms up wards as shown in the picture

• Do 5 gentle breathing • Now hold your hands

and look upwards as in picture

• Do 5 gentle breathing

Ardha Marichyasana with chair• Start by sitting

sideward on the chair• Now gradually turn at

your hip and hold the chair with your hands for support

• Relax your shoulders for deep breathing

• Do 5 gentle and continuous breathing

• Imagine or observe the movement of your ribs

Ardha Marichyasana with chair

• Now for the other side • Gradually turn at your

hip and hold the chair with your hands for support

• Relax your shoulders for deep breathing

• Do 5 gentle and continuous breathing

• Imagine or observe the movement of your ribs

Dhandasana with support • Sit with your legs extended as demonstrated in picture.• You could add support under your knees if you experience knee pain• Now while breathing out extend your ankle forward • While breathing in pull your ankle backwards • The exercise empowers more knee and ankle movement • Continue the above steps for 10 repetition

Hip Exercises • From Dandasana bend your right leg at knee – hug your leg.• Breath gently for 5 times. • Now return to Dandasana. • Now from Dandasana bend your left leg at knee – hug your leg • Breath gently for 5 times. • Observe gentle extension near the tail bone.

Hip Exercises • From Dandasana bend your right leg at knee and place your foot on

outer side of your left leg – now hug your leg.• Breath gently for 5 times. • Now return to Dandasana. • From Dandasana bend your left leg at knee and place your foot on

outer side of your right leg – now hug your leg.• Breath gently for 5 times. • Observe gentle extension near the tail bone.

Vajrasana• This asana helps in digestive issues like constipation. It also

strengthens the muscles of the legs and back• Sits on the heels with the calves beneath the thighs. • Do continue the Asana is you experience any discomfort in hip

region

Toning your complete body

• From Vajrasana raise the right arm and bend it behind the head so the elbow points up.

• Bring the left arm behind the back from below.• Use a rope to bring to hands closer. • The head remains upright and straight and rests on the right forearm. Look up. • Do 5 Breathing normally.

Sarvangasana with support

• Lay flat facing up, lift your leg at hip and rest your leg as shown in the pic.• Getting into the pose is challenging, get some assistance for ease. Note: If any discomfort call your instructor.

Hip openers• Bend right knees into the chest.• Do 5 breathing.• Now bend left knees into the chest.• Do 5 breathing.

Jathara Parivartanasana• Lying on your back, bring your arms out to the sides with the palms

facing down in a T position. Bend both knees into the chest.• Exhale drop both knees over to the left side of your body, twisting

the spine and low back. Slide the knees as close to the left arm as possible. Look at the right finger tips.

• Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knees down, so you do not have to use any effort in this posture.

• Breathe and hold for 6-10 breaths.• To release: inhale and roll the hips back to the floor.• Repeat on other side.

· With one hand, let your fingers stretch and bend your index and middle finger then place them on the palm of your hand. · Place the thumb on one nostril and the tip of the ring finger against the other nostril. · The thumb and ring finger will be used to close alternate nostrils as you breathe. · Begin the exercise by blocking your left side nostril and breathe out with your right nostril. · Continue to block your left nostril and breathe in using your right nostril. · Open your left nostril as you simultaneously cover and block your right nostril. Breathe out slowly using the open left nostril. · Once this is done go ahead and breathe in with your left nostril that is open. · Close the left nostril and let the air move out through your right nostril that you now leave open. · This is considered one cycle. The breathing should be slow and rhythmic. · Continue breathing this way by opening and closing left and right nostrils and complete ten cycles to begin with. · As you advance in your practice, you can increase the duration of each cycle and the number of repetitions.

Nadi Suddhi Pranayam