Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence for Seniors: Yoga for General Fitness
The distinguishing characteristics of old age are both physical and mental. Though the chronological age is the same, the marks of old age related to the physical and mental may vary in old people of the same age. Here we are considering students above the age of 60+. Assuming the average age is around 70 and the general body fitness is average, the sequence created should be used to look at each student individually, irrespective of his or their age.
As we grow old, the physical changes that happen may stop us from performing our day- to- day chores with ease, bringing down our confidence level- the bones and joints may shrink and lose flexibility, our digestive system may not remain great, the tendency to fall could increase; in addition to these, the heart tends to become less efficient, our lungs bring in less oxygen, there is a lack of adequate sleep and mild depressions that causes mood swings and overall decline in confidence.
In this sequence, we will cover simple stretches and poses that work on movement of spine with support, building a stronger digestive system and bringing more oxygen into the lungs with the practice of pranayama.
Yoga Sequence for Seniors: Yoga for General Fitness: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Start with coming to the centre of the mat keeping the feet a few inches apart in distance.
B. Relaxing the shoulders and the neck, keep the body completely loose and relaxed.
C. Standing here in Tadasana, you could close your eyes or remain with eyes open and for better opening of the body and the mind, practice one nostril breathing.
D. Closing the left nostril with the right hand ring finger, breath and inhale through the right nostril and then slowly exhale out through the right nostril for about 12 times. The idea of breathing through the right nostril, which is the Pingala (SUN), helps to warm up the body, which is essential to help open the muscles faster.
E. After breathing through the right nostril for around 12 rounds of inhalation and exhalation, relax and stand with your arms besides you.
A. Releasing from the side bend, come to the centre and relax taking a few rounds of breathing in Tadasana.
B. Placing the right hand over the left shoulder from the front, and placing the left arm around the right side of the hips from behind, inhale and slowly raise the torso and twist taking the body towards the left side while trying to look down behind you.
C. The twisting of the torso and the neck along with the shoulders, releases any kind of stress or stiffness around the shoulder and the neck region.
D. Remain in Ardha Kati Chakrasana for about 2 breaths. Release from the pose and turn towards the right side while placing the left arm on the right shoulder and placing the right arm around the waist from behind.