Yoga BLOG

Yoga in old age Let's be clear: Yoga is possible at any age. Anyone who thinks they're too old for it can look forward to yoga suitable for seniors: The most commonly practiced Hatha Yoga offers meditation, breathing exercises, and a wide variety of asanas (physical postures). Mudras can also be practiced. Practice age-appropriately Meditations, mudras, and breathing exercises are age-independent and can be practiced even if you have physical ailments. You may not be able to perform every mudra because you have gout or rheumatism; perhaps some breathing exercises initially cause you discomfort because you suffer from asthma or bronchial diseases. But give it a try. You'll find that with regular practice, your symptoms usually improve. But what about the asanas, the physical exercises? Many can be performed as simpler versions. Let's take downward-facing dog as an example. The basic exercise looks like this: You get into a quadruped position on your mat , resting your bottom on your legs and your upper body on your thighs, your gaze on the mat. You stretch your hands out in front of you with your fingers spread, then press your core upwards, your tailbone (not your bottom) leading the movement. Now, with your feet firmly planted hip-width apart, push through your legs as far as you can. Your head hangs in line with your spine, and you look down at the mat. Your back is straight. For anyone who has difficulty with this—not just seniors—the exercise can be simplified by placing your hands on a stable chair (then you won't go into a quadruped position, but start in the position indicated). Over time, you can choose lower hand rests, such as holding onto your coffee table or, later, a small step, depending on your range of motion. In between, try every now and then (if you like) to see if you can at least raise yourself a little from the quadruped position. The important thing is that you always feel comfortable during the exercises and can assume a secure position. Professional support As always, it's not about performance in a competitive setting, but rather about making you more flexible and keeping your joints fit. Yoga is a workout for the whole body; your organs also become fitter, digestion no longer causes problems, and your cardiovascular system stays healthy. False ambition is just as harmful for yoga as it is for other sports. Anyone who is a bit older and has certain problems should therefore first talk to their doctor. Furthermore, exercises can be performed standing, sitting, and lying down. You should listen carefully to yourself to determine which positions are comfortable and which are not. It is usually better for seniors to repeat exercises more often and not hold the respective position for as long, as this causes difficulty and may even be painful. Of course, some stretches will not be as optimal at first as they are for younger people, but here too, practice makes perfect; it just takes a little longer to get there. Patience is therefore an essential part of your yoga program. As Confucius famously said, "Even the longest journey begins with the first step." As a beginner or complete novice, you may have little body awareness, never exercised before, and have only heard of yoga. Then it's recommended that you attend a yoga class for seniors. Under the guidance of an experienced instructor, you'll be protected from overexertion and poor posture. The instructor will usually offer a trial class to determine which group suits you best. They can also show you how to use the equipment correctly. The whole process is sure to be much more fun among like-minded people and people who are training at the same level. Image © markusgann / 123rf.com