Beach Yoga for Seniors

Yoga is one of the best forms of exercise for an elderly person’s health. Yoga focuses on the body, mind, and spirit. It cultivates a state of overall health and well-being. Certain Yoga techniques work to normalize blood pressure, balance the nervous system, strengthen core muscles, decrease stress, stimulate blood circulation, regulate breathing, and aid with sleep. Yoga is part exercise and part meditation. Practicing yoga on a regular basis can strengthen your body, relax your mind, and provide inner peace.

Yoga for Seniors

Trying to find a yoga class that’s right for you can seem daunting. Hatha, Iyengar, Anusara- what do these all mean? If you are an elderly person, you may think that joining a beginner’s class is best. However, even beginner’s classes can be fast paced, and the instructor may not have experience teaching seniors. The best class for a senior to take is a “Yoga for Seniors” class or “Ageless Yoga”. These types of yoga classes are specifically designed for seniors and persons with decreased mobility. The instructors will have experience working with seniors, and will be able to tailor the class to an elderly person’s needs.

What can you expect from a yoga class designed for seniors? The instructor will most likely check in with each student to find out what their issues are. You will be reminded to breathe and to rest in “child’s pose” as needed. If you need help with the poses, props and support from the instructor will be available. The pace of the class will typically be slower than the pace in other styles of yoga because students may need extra time getting in and out of poses. However, with time and patience, most students will be able to do a variation on most poses.

Seniors Yoga

Older people can sometimes be very strong, flexible, and fit, so you can expect the class to be diverse. Yoga for older people is also about building community. The diversity of students in the classes can be inspiring and helpful, and can lead to new friendships.

Any yoga instructor practices what they teach because yoga is a lifestyle, not just a class they teach a couple times a week. As such, your yoga instructor will be glad to answer any questions or concerns you might have. If you are unsure about taking a yoga class, you can always talk to an instructor beforehand so that they can give you any additional information you might need.

By Jasmine-June Cabanaw

Core Strength Exercise

For athletes and fitness enthusiasts alike, your core is vital to not only look your best, but to complete your routines and sports to the best of your ability.  Your core is responsible for holding you in the correct form when performing exercises, keeping your posture upright when running, and every other activity you undertake.  By toning and building these muscles you will make yourself more efficient, and improve your overall fitness.

Head Stand Core Strength

It is important to focus on each muscle and to do each exercise correctly. You may not be able to complete them all perfectly at first, because many of the smaller muscles are weaker and unused to being stressed, but be diligent and eventually you will have a stronger center.  Start by doing one set of each exercise and then gradually work your way up to three sets three times a week with at least one day of rest between them.

• Bicycle crunch: Lying on the floor, back flat and raise both legs to 90 degree angles.  Alternately bring your right elbow to your left knee, return to the starting position and then bring your left elbow to your right knee.  Continue until you’ve done a total of 30 (15 on each side).
• Bridge: Lie on the ground with your back and feet planted on the ground.  Your knees will be bent toward the ceiling; while keeping your shoulder blades pressed down, raise your butt upward until your lower back and upper thighs are at a 45 degree angle on the floor.  Squeeze your butt to hold yourself there for 3 seconds then return to the ground and repeat 10-15 times.
• Back Raises: Lie face-down with your stomach on the ground, legs straight behind your.  Interlace your hands and rest them behind your back.  In one motion, raise your upper body and legs off the ground so that your arms reach back toward your legs and only your pelvis is fixed on the floor.  Gently return to the ground and repeat 10-15 times.
• Plank: Resting on your forearms and toes, keep your body straight and parallel to the floor.  Contract your abs, pulling them inward and be sure to keep your back flat.  Hold this position for 30 seconds, rest, and that is one set.  When you’ve mastered that, try holding the position while doing a set of 10 leg lifts for each leg.

By: Caitlin Chock, Home Fitness Guru