Staying in shape as you age is very important but can have its limits. Many of the mainstream exercise routines are too harsh and extreme on the body of an elderly person. With health conditions that prevent many of the older generations from participating in modern hype exercises, yoga has became the answer for their needs.

Yoga’s low impact movement is the perfect exercise routine for persons of age, with certain medical conditions and physical limitations. Yoga is so safe, that pregnant woman can participate in many yoga exercises. Because of its adaptability, it is the ideal form of exercise for persons who cannot partake in regular routines and is beneficial to helping reduce some effects of disorders and diseases.

There are several safe positions for the elderly to try. It is essential to talk to your doctor before attempting any exercise, even yoga. The most basic movement is called Kapalabhati. This is a breathing technique used to help cleanse your airway. It is useful to clear any blockages due to mucus in your air passage.

The Corpse Pose, Savasana, is the yoga position used before, in between and at the end of your practices. It is the classic relaxation technique used in most yoga practices.

The Easy Pose, also known as the Sukhasana, is a meditative pose that is used to help straighten your spine. It helps promote inner tranquility and slows down your metabolism. Many people use this position to “still” their minds.

The Cat Pose, or Bidalasana, teaches two of the main themes of yoga. In doing this pose you start from your center and breathe with the movement. If you have chronic back pain or have had a recent back injury, this pose may not be advisable.

The Dog Pose is used to help prevent future back problems. It is also known as Adho Mukha Shvanasana. This yoga pose is great for the elderly because it helps improve the flexibility of the spine and stretches your hips, middle and lower back. Again, this pose shouldn’t be done if you have back pain or an injury.

Ardha Matsyendrasana, or better known as the Half Spinal Twist, is used to lengthen and strengthen the spine. If done properly, it is beneficial for your liver, kidneys and even your adrenal glands. This yoga position should be practiced under the supervision of an instructor to insure it is being done correctly.

The Locus Pose is used to target your lower back. Salabhasana, its Indian name, also strengthens your abdomens, arms and legs. The only restriction for the elderly with this yoga pose is that it uses rapid movements.

The Wind Relieving Pose, or Pavanamuktasana, is a pose that is used to help release the excess gases in your stomach. Its purpose is to improve your digestion system.

As a beginner of yoga, you may want to jump right into the mastered positions, but wait!  Remember that yoga is a progression and that you have to work your way up to achieve the different levels.  There are several things you should keep in mind before starting your exercise.  To make the best of your efforts, make sure that you are in a suitable atmosphere for meditation and exercise.  An area that is bright clean and quiet is ideal for meditation.  Make sure you’re wearing comfortable clothing and have a mat to practice on.  The best time to meditate is early in the morning, but anytime will work as long as you haven’t eaten anything for at least 3 ½ hours or drank for one hour before exercise.  To get full benefits from yoga, it is suggested that you practice at least 30 to 45 minutes a day.

Start by meditating.  Breathe in slowly and let your mind rest.  Feel your muscles relax.  You can feel your entire body letting go.  Now you are ready for positions.

Neck positions:

Start with your neck straight, head looking forward in the vajrasana position.  Slowly bend your neck front towards your chest. Let your chin touch your chest.  Hold for several seconds. Slowly move back into starting position.  Now, bend your neck towards the back. Repeat steps for front position.

Then, bend your neck to each side, right to straight and then left to straight.  Next, from the starting position, move your neck slowly clockwise in a circular motion, bending neck to previous positions.  Rotate several times, then repeat counter-clockwise.

This action promotes flexibility in the neck muscles.  If you have any neck injuries, ask your doctor if this exercise is safe for you to do.

Shoulder positions:

Sit with your body straight and your arms flat by your side.  Roll your shoulders slowly up towards your ears and then back into their original position.  Repeat clockwise and counter-clockwise several times each way.

Next, form your arms into the shape of a “V”; your left hand on your left shoulder and the right hand on the right shoulder.   Slowly rotate your arms in opposite directions in a circular motion.  Repeat switching directions of arms.

This exercise is great for people who have back pain.  It helps relieve stress in your back.

Hand positions:

Lay flat on your back with your arms straight by your side and legs separated about a foot apart.  Raise your hands to about one inch off the ground.  Without bending your elbow and keeping your hands at one inch from the ground, move both your arms towards your head, rotating your shoulders to keep your elbows straight.  Have your palms meet above your head and then bring your hands back to your sides.  This position is much like the movements you would make when making a “snow angel”. Repeat this action several times.

In the same position while lying on the floor, move both arms upward to your head making a semi-circle. This action is much like if you were raising your arms upward to worship.  Keep your elbows straight and slowly bring your arms back to your side in the same motion. Repeat this movement several times.

This position helps your body maintain a normal posture.

Leg positions:

Again, lying flat on the floor with your leg straight, one by one, slowly pull each leg up to your hip and rest your arms crossed above your head.  Then bring your arms back down by your side and let each leg slowly go back to starting position.

Then, in the same starting position, raise your legs about 6 inches from the ground keeping them straight.  Keeping both legs elevated, one by one make medium sized circles with your leg.  Start clockwise and then repeat counter-clockwise with each leg.

Now, spread your arms out parallel with your shoulders.  Slowly bring your right leg over your left side and stretch it as far as you can comfortably.  Hold this position for several seconds and bring your leg back to the starting position.  Repeat with your left leg.

These movements help promote healthy hip muscles and joints.

The most important thing to remember about practicing yoga is to not stain yourself.  These positions are meant to be done when the body is completely relaxed and in moderation.  With continued dedication to practicing yoga, you will begin to feel and see the difference in your moods and clarity.

We suggest you start with the easy moves to begin with.