Yaniris Cintron For Senior Citizens & Yoga Instructors

Yoga-Union of the Mind, Body, & Spirit It is important to focus on how Y OU do rather than how much you can do.

  You may begin to notice that your joints aren’t as fluid as they use to be. Practicing yoga even at ages can still make a difference. Yoga’s slow measured movements can also help with your balance as you get older and you risk of developing bone disorders like arthritis or carpal tunnel syndrome. Am I too old for Yoga?

 Benefits of Yoga  Excellent low impact exercise easier on the body  Increases flexibility and range of motion reducing risk of falls  Yoga can relieve menopause discomfort  Promotes good bone health  Can keep your mind active, meditation  Reduces anxiety

  Gale A. Greendale, a professor of medicine and gerontology at the David Geffen School of Medicine at UCLA assessed whether yoga could decrease hyperkyphosis, an exaggerated curve of the thoracic spine sometimes called dowager’s hump.  Her research, published in 2009, found that yoga improved the condition. However, some developed soreness and pain.  Modification of poses were required. Research to Back it Up?

  Researchers at Bhabha Atomic Research Centre, Medical Division, in Mumbai, India  After three months of Yoga practice patients experienced a decrease in blood pressure  decrease in blood sugar, cholesterol and triglycerides levels Hypertension

  study at the University College of Medical Sciences in New Delhi evaluated 30-to-60 year old patients with Type II diabetes  40-minute-per-day regimen, 40 days  significant decrease in fasting blood sugar levels  improvement in lung capacity of approximately 10 percent Improve blood sugar levels

 Teaching Yoga to Seniors There are guidelines suggested for practicing Yoga with active older adults such as:  Be aware of health concerns  Always cue body alignment and posture  Train to focus on a specific spot to assist with balance  Encourage and praise their efforts  Scale poses for each individual  Be cautious on their weak areas

  Some may find that our mind is difficult to control.  Calming the mind creates peace.  Leads to a purer form of happiness Importance of Meditation By training in meditation, we create an inner space and clarity that enables us to control our mind

 Importance of Deep Breathing Deep breathing exercise  Good exercise for the heart  Simulates lymphatic system  Invokes relaxation response Shallow breathing  causes a constriction of the chest and lung tissue over time  decreasing oxygen flow and delivery to your tissues

Deep Breathing Exercise INHALE slowly move your belly outward. Allow your bottom ribs to expand then expand the upper ribs to bring air into all of your lungs!

Exhale! slowly move your belly in. Contract your bottom ribs then the upper ones for a full exhalation.

Seated Cat and Cow Posture and misalignment stretch Include deep breathing exercise

Seated Forward Fold Only perform as much as the person can handle. Must no previous physical history, safety first. Great stretch for sciatic nerve or lumbar region pain. Not for beginners

Chest Expansion Great pose for a breathing exercise Good to increase circulation

Seated Pigeon Be aware of ROM in the adult Drainage exercise for someone with edema Target muscle: hamstring

Seated Spinal Twist Assess current condition Promotes core flexibility Increases circulation Not for beginners

 Yoga Near You! External Link : Classes Sign up for free and see if there is classes near you!Classes

  Find a good teacher  Hydrate, Hydrate, Hydrate  Don’t over do it Take Home Tips!

 Namastè