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Channel: John May
Date: 23/04/2013

http://seniorfitnesssite.com/exercise-for-seniors.html -- Exercise For Seniors -- Using Yoga To Stay Stay Fit

Strenuous or physically demanding exercises cannot be advocated for senior citizens.  That is where the advantage of yoga comes in.  It can be described as a form of exercise that adapts to your requirements and abilities.Irrespective of one's age, yoga will make a person feel much more relaxed in body, and in mind as well.  Old age related health concerns and emotional issues can be prevented to a great extent with the help of yoga.  When you practice yoga regularly, a positive approach towards life will become a reality, in the best possible manner.  Some senior citizens hold reservations about yoga exercise for seniors.  It would be helpful if they would look for quality information about the most suitable postures, and other aspects related to yoga exercise for the elderly.
1.) What are the most recommended standing postures (asanas) for senior citizens?

It is a proven fact that older people can practice yoga where the only confining factor, is that they will have to select asanas that will be in complete harmony with older age requirements.  Yoga aims at the perfect union of different aspects of existence like one's breath, mind, body, and a joyful existence, which in turn will become a reality even during the senior years.  It is always advisable to replace warm-ups, with joint movements and a brisk walk.  The most advocated standing postures are the standing spinal twist and the triangle pose.  The standing spinal twist is also known as Katichakrasana.  It will enhance the spine and waste flexibility.  The Katichakrasana will also strengthen the lower back and the abdominal muscles.  Constipation is a common problem associated with old age and this posture will definitely help you get rid of constipation related problems.  It is extremely good for arm muscles, leg muscles, the neck, and the shoulders which all will benefit.  Triangle posture, known as Trikonasana, also offers a lot of benefits.  They include reducing stress on the hip region, strengthening the back muscles, toning up of the spinal nerves, and improving one's blood circulation.

2.) What are the most recommended sitting asanas for senior citizens?

Experts advocate the butterfly pose, child pose, and cat stretch for senior people.  Butterfly pose, also known as Badhakonasana, will improve flexibility in the hip area.  It will also strengthen the groin and the bowel movements.  This asana plays an important role in preventing fatigue as well.  Child pose (Shishuasana) is extremely good for constipation and it will also calm down the nervous system.  Your back muscles will also get the much required relaxation with this posture.  The benefits of Cat stretch (Marjari asana) include a relaxed mind, an improved digestion, a toned abdomen, improved blood circulation and spine flexibility.

3.) What are the most recommended lying on the back or stomach postures?

Preference should be given to postures like Locust pose, cobra pose and wind relieving pose.  More importance should be given to repetitions rather than to holding any posture.  Locust pose or Shalabasana offers a lot of advantages.  They include improving digestion, strengthening the arms, the shoulders and the back muscles.  Cobra pose also known as Bhujangasana will expand the chest in the best possible manner.  This posture can be described as a great stress reliever.  Also your blood circulation will be improved, the back and the shoulder muscles will get strengthened out.  This posture will also bring great relief for people who have respiratory disorders.  Pavanamuktasana, or wind relieving posture, will massage the abdominal organs and intestine.  It will control the lower back tension to a great extent.  Digestion and the release of gas will become a hassle free process.  One may also experience improved blood circulation in the hip joints too.

4.) What is the importance of yoga nidra?

Yoga nidra is the most essential component of any yoga practice.  It should be practiced by all people including the young and the elderly.  This method will help senior citizens to absorb the total effect of asana practice into their system.  It can be described as a conscious deep sleep, or as a meditation state, which can achieve a state of complete relaxation and a sense of well-being.

Conclusion
Senior citizens should try to practice yoga with a clear focus on their bodily abilities.  If a senior is only able to perform several postions, he might consider to doing additional repetitions for a shorter period.  The flexibility of yoga makes it perfect choice for everybody, including yoga for seniors.

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