1. The basis and application of yoga for healthy aging
Shirley Telles, MBBS, Ph.D.
Director
Patanjali Research Foundation
Patanjali Yogpeeth, Haridwar, India
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2. THE ANCIENT SAGES OF INDIA
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3. Gunanetanatitya treendehi dehasamudbhawan
Janma mrityu jara dukhair vimukto amritamashnute.
When one is able to transcend the states associated with the material body, that is birth, old age and decay and their distress, then one can enjoy nectar even in this life.
(Bhagavad Gita Chapter XIV, Verse 20)
Na tasya rogo na jara na mrityu praptasy yogagnimayam shariram
He becomes free from diseases, aging and mortality, who has made his body burnt in fire of yoga.
(Shwetashwataropnishad Chapter II, Verse 12)
na jäyate värddhakaà ca jvarä naiva prajäyate
bhavetsvacchandadehaçca kaphadosaà nivärayet||60||
Old age never comes to him …who practices the kriyas.. and decrepitude never disfigures him. The body becomes healthy, elastic, and disorders of phlegm are destroyed.
(Gheranda Samhita, Chapter I, Verse 60)
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4. SOURCES: CONTEMPORARY RESEARCH
A review of 8 databases: CINAHL Plus with full text, Cochrane library, Embase, Medline, PsycInfo, PsycArticles, Natural Standard and Web of Science. Incuded those studies where yoga was used as an intervention for persons aged >60 years; included those with existing ill-health. Total 31 publications
2. A review of 5 databases: CINAHL, PsycInfo, Medline/PubMed, Scopus and Web of Science. Included RCTs on persons aged > 55 years, who were healthy. Total 20 publications
REFERENCES:
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
The Principles and Practice of Yoga in Health Care, 2016, Handspring Publishing
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5. CHANGES WHICH MAY OCCUR WITH AGING * Physical
* Cognitive
* Psychological & Social
& Cellular aging which can be influenced by the above
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6. How inevitable are these changes?
PHYSICAL CHANGES
Altered sensation & Altered perception
Musculoskeletal changes
Cardiovascular changes
Respiratory functions alter
Immune system weakens
Cognitive functions alter
Changes in sleep structure
How inevitable are these changes?
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7. SENSATION, PERCEPTION: VISUAL STIMULI (Age range 20 to 59 years)
Improves perception of:
Optical illusions
Flickering light
Depth (3D)
Perceptual and Motor Skills, 2012
Indian Journal of Physiology and Pharmacology,
1997 a, b
Journal of Indian Psychology, 1995, 1999, 2002
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8. RESPONSE TO AUDITORY STIMULI
(18 to 59 years)
Reduced latency (medial geniculate)
Increased amplitude (medicial geniculate, Heschl’s gyrus)
EEG and Clinical Neuroscience 2009, 2012, 2014
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9. A STUDY IN PERSONS > 60 years of age
Audiometry findings after 6m of yoga – no change in persons > 60 years;
A 3 arm randomized trial (yoga, ayurveda, wait list control; n= 23 each)
Indian J Medical Research, 2005
(Decreases with age: s, h, f are high-frequency sounds that range from 1,500 to 6,000 Hertz
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11. MUSCULO-SKELETAL CHANGES WITH AGING
Muscles weaken, muscles lose their tone
Body movements become slow
Bones reduce in density
Joints may stiffen, get painful
Overall height may reduce; chest appear barrel-like
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12. MOTOR SKILLS (age range: 18 – 59 years)
YOGA IMPROVES:
Hand steadiness
Tweezer dexterity
Hand grip, leg and back
strength
4. Repetitive motor activity
References:
1. Medical Science Monitor, 2015, 2012
2. Perceptual and Motor Skills, 1993, 2009, 2011
3. Indian Journal of Physiology and Pharmacology, 1994, 1997, 1999 a,b & 2001, 2014
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13. CHANGES IN MUSCLE FUNCTIONING IN OLDER PERSONS AFTER YOGA PRACTICE (3 months)
Increase in muscle strength and endurance
Increase in active range of movement
PRECAUTIONS
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, Alternative and Interventions in Mental Health and Aging, 2016
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14. AGING: GAIT AND BALANCE
Six months of yoga improved:
Flexicurve kyphosis angle
Kyphosis index
(Kyphosis = A ‘hump’)
Three months of yoga improved:
Standing balance
One-legged stance with EC
With decreased falls
Walking speed
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

15. Normal changes of aging: the Cardiovascular System
Presbycardia = normal changes in the healthy heart
Stroke volume
Cardiac output
Left ventricle wall thickens - As much as 50% by age 80
Left atrium enlarges ( to compensate)
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16. A REVIEW OF YOGA FOR HYPERTENSION:
22 STUDIES FROM 11 BIBLIOGRAPHIC DATABASES
Inclusion: Yoga used as an intervention for hypertension in people over 60 years of age
SUMMARY:
Yoga without a control/alternate intervention was associated with a significant decrease in systolic BP
(-7.96 mm Hg) and diastolic BP (-5.52 mmHg)
Over-all the quality of studies was not adequate to be conclusive
Reference:
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
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17. Turning to the side & propped
CHANGES IN THE RESPIRATORY SYSTEM WITH AGING
Reduction in respiratory activity
Increased rigidity of the thoracic cage
Kyphosis
Increased anterior-posterior diameter of the chest
Blunted cough reflex, reduced cilia
Lung expansion is reduced
Turning to the side & propped up
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18. YOGA AND THE RESPIRATORY SYSTEM IN HEALTHY SENIORS
Three months of yoga practice reduced heart and breath rate
(3 months)
2. Yoga significantly increased VE, VC, MIP and MEP (3 months)
3. In persons with COPD decrease in DD, better self-reported functioning, 6-min walk (3 months)
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

19. Cardio-respiratory efficiency can improve with yoga
THE FUNCTIONING OF THE CARDIOVASCULAR SYSTEM AND THE RESPIRATORY SYSTEM ARE INTER-REATED
Cardio-respiratory efficiency can improve with yoga
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20. Effects of aging on the Immune System
Cell-mediated responses decrease (T cell mediated)
Humoral responses decrease (antibody mediated)
T–cell function is altered
B-cells produce less antibodies
CHANGES WITH AGING
BAD
NEWS
GOOD
NEWS
Immune system weakens
Most anti-bodies formed are stored
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21. MIND-BODY PRACTICE, THE IMMUNE SYSTEM & AGING
NO STUDIES ON PERSONS >60 YEARS
34 RCTs indicate that Tai Chi, Qi Gong, meditation, and Yoga, both short- and long-term, appear to reduce markers of inflammation
18 published RCTs evaluated inflammatory measures, reported that 7 to 16 weeks of mind-body interventions significantly reduced C-reactive protein, and produced a small but nonsignificant reduction of IL-6, as well as a negligible effect on TNF-α
trials showed negligible effects on CD4 count and natural killer cell counts
PLoS ONE. 2014; 9(7): e100903
(A meta-analyses)
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22. THE MOST COMMON COGNITIVE CHANGES ASSOCIATED WITH NORMAL AGING
Short-term memory is relatively unaffected (from a few minutes to a few days)
Episodic or declarative long term memory is affected (‘what’ – facts and events)
Implicit long-term memory (‘how’ – tying shoe laces) is essentially unaffected by aging
Cognitive inflexibility
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23. NEUROCOGNITIVE BENEFITS SEEN WITH YOGA IN OLDER PERSONS
After 8 weeks of yoga:
Better working memory; E – prime 2.0, serial –n-back task
Better mental set shifting and flexibility; E – prime 2.0
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

24. CHANGES IN THE NERVOUS SYSTEM WITH AGING
Reduced cerebral blood flow & metabolism, reduced nerve cells
Slower reflexes, delayed responses & changes in balance; INCREASED RISK OF FALLS
Changes in sleep patterns
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25. NORMAL CHANGES IN SLEEP ARCHITECTURE AS WE AGE
Delayed sleep onset
Increased wakefulness after sleep onset
Perception of and Actual - Lighter sleep
Decreased sleep efficiency
Increased Stage 1 sleep
Decreased slow wave sleep
Increased fragmentation of sleep
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26. CHANGES IN SLEEP STRUCTURE IN SENIORS FOLLOWING YOGA
After 6 months of yoga community-dwelling seniors showed (subjective):
Decrease in time for sleep onset
An increase in total number of hours slept
An increased feeling of being rested in the morning
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

27. PSYCHO-SOCIAL FACTORS AND AGING
The ancient Indian Vedic system
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28. INDIA:
TWO EXTREMES
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29. SOCIAL AND PSYCHOLOGICAL CHANGES ASSOCIATED WITH AGING
With the onset of old age people may have to confront regrets such as disappointment in their own life/that of their children
Frustration if they have not achieved what they sought to achieve
Ideal – embrace the new phase as a time to practice hobbies, creativity, grow in Spirituality
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30. PSYCHOLOGICAL CHANGES ASSOCIATED WITH YOGA PRACTICE IN SENIORS
Improved mood
Increased self-confidence
Increased life satisfaction
SOCIALLY
Improved family relations
Better sex life
Less loneliness
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

31. SPIRITUALITY AND LONGEVITY
A meta-analysis of 29 articles concluded seniors who scored higher on religious involvement were almost 30 % less likely to have died than those with lower scores – accounted for: health, gender, race, health behaviors & social support.
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
Copyright to PYP Haridwar, India

32. ALL THESE FACTORS INFLUENCE Many interventions slow attrition.
CELLULAR AGING
Telomeres are protective pieces of DNA material at the ends of chromosomes
Evidence clearly shows that people with long telomeres age healthier and live longer.
Every time a cell divides, the telomeres get shorter. Without telomeres, the protective caps at the chromosome - the part containing genes essential for life - would get shorter each time a cell divides.
The only way to lengthen telomeres is through the activation of an enzyme called telomerase.
Many interventions slow attrition.
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34. YOGA AND CELLULAR AGING
Reduction in stress-related cellular aging by increasing telomerase activity.
Reduction in effects of chronic inflammation on the cells
Preserves telomere length
REFERENCES:
The Principles and Practice of Yoga in Health Care, 2016
Complementary, Alternative and Interventions in Mental Health and Aging, 2016
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35. AYURVEDA RATHER THAN YOGA HAS BEEN RESEARCHED MORE THOROUGHLY:
PHYSICAL APPEARANCE AND AGING
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36. HOW SHOULD AGE BE CONCEPTUALIZED?
Chronological age – number of years since birth
Biological age – based on functional capacity of organs
Psychological age – adaptive capacity compared to those of the same chronological age
Social age – roles in society expected based on age
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37. MEDITATION AND CHRONOLOGICAL VS. BIOLOGICAL AGE
Practitioners of TM:
Experienced meditators had a biological age 12 years less than their chronological age.
REFERENCE:
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
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38. REFERENCE:
Complementary, and Alternative Interventions in Mental Health and Aging, Oxford University Press, 2016
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39. Copyright to PYP Haridwar, India