The document discusses the benefits of yoga for the elderly. It notes that yoga can help the elderly through modifications, a connection to their breath, and a mindful instructor. Proper communication between the instructor and students allows classes to accommodate physical limitations. Offering modified poses and props provides options for students. Instructors should challenge students but also make them feel comfortable. Focusing on breathing can help reduce stress and blood pressure. With the right approach, yoga can promote mobility, strength, and well-being for older students.

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Haleigh Sullivan
Professor Wyngarden
Class Code: 1952
March 17, 2015
Essay #3
Benefits of Yoga for the Elderly
The art of Yoga was said to have developed well over 5,000 years ago, tracing its roots
back to India (American Yoga Association). The word yoga means to “yoke” or meld together.
The idea is that by practicing yoga one can achieve balance in their life, including physical and
mental harmony and a deeper connection with one’s self. Over the past few years I have spent
my time in numerous yoga trainings. Throughout each training there has always been a focus on
developing a relationship with members of your class in order to better accommodate them as
they move from pose to pose. Through my experience I have found that oftentimes older
members tend to struggle in even the most basic yoga classes. I have spent time observing older
participants breathing heavily, refusing to get into poses, and even leaving in the middle of class
completely frustrated. For these reasons I want to dispel the idea that yoga is just for the young
and physically fit. With the proper understanding yoga can also benefit the elderly through a
relationship with a mindful instructor, pose modifications, and a deep connection with one’s
breath.
Seasoned Yoga instructor and founder of the program YogaFit, Beth Shaw is a great
example of someone who understands how beneficial it is to develop a connection with class
members and recognize any physical or age related limitations. She states that,

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“Your body is different every day, so be aware of your body’s needs and requirements
before, during and after your YogaFit session. Over time you’ll learn what’s best for your
body at any given moment. Until then relax and try to listen to your body at all times.”
With this in mind it is key to start a yoga class by giving participants the opportunity to express
any aches and pains they may have, or address any disabilities or limitations they may be
struggling with. By doing this you can develop each class in a personalized manor that makes
everyone feel included. While there are many different styles of yoga, one in particular has been
geared towards the elderly and is know as Anusara Yoga. In this yoga practice there is a focus on
working through aches and pains at a level that isn’t strenuous to participants. Certified Anusara
yoga instructor Lucy Lomax explains that, “people’s bodies become less fluid as they age. A
good yoga practice can help, oil the joints of an elderly person by increasing the amount of fluid
between the bones.” (Seniors Can find, Botek). By developing a flow that works with each class
member instructors can help build confidence in older participants who may have felt
discouraged in other fitness settings where communication and one-on-one connections were
absent.
While communication is essential to developing a prosperous yoga class, often times
handicaps or physical disabilities can hinder how the elderly move through each class. According
to the article Yoga for the 50+ , written by Sara Kooperman, there are many health concerns
linked with the elderly, a few of them include: reduced joint flexibility, high blood pressure,
breathing difficulties, low back pain, as well as many others. Kooperman emphasizes the use of
pose modifications in yoga classes with older members. She states that it is key to, “Offer plenty
of options for each pose, and be aware of the props you have available to assist with body
alignment and balance, as well as to support and protect joints.” (Yoga for 5+, Kooperman). By

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giving participants multiple pose options you can help reduce in-class competition and boost
confidence. While it is important to offer modifications, instructors should also be aware of the
importance of challenging elderly participants in order to build strength and stability. “Do not
perform a lot of complicated poses, but always include at least one pose that is a bit more
challenging.” (Yoga for 50+, Kooperman). While offering modifications may benefit the
majority of the elderly class goers, there may be older participants who still struggle to develop
their poses correctly. One option for these members would be chair yoga. Yoga Expert Ann Pizer
emphazies that,
“When seated on chairs, students can do versions of twists, hip stretches, forward bends,
and mild backbends. In addition to a good stretch, chair yoga participants can also enjoy
other health benefits of yoga, including improved muscle tone, better breathing habits,
reduction of stress, better sleep, and a sense of well-being.” (Chair Yoga, Pizer).
Letting the elderly know that they have many options helps ease stress that may come along with
trying yoga for the first time, or progressing through more difficult poses at an older age. This
along with a focus on breathing techniques can highly develop one’s yoga practice as they age.
While educating and simplifying a yoga class for seniors can be beneficial, it is also
important to understand that a connection with one’s breath can help set the mind at ease and
allow for a deeper connection with how the body feels as it moves through each pose. Having
control over one’s breath has been shown to promote a reduction in stress levels. In regards to
yoga breath Beth Shaw explains that,
“One of the greatest health benefits in our culture is stress reduction. We know stress is
related to a number of heath conditions including high blood pressure, heart disease, and

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depression. Just learning how to breathe deeply on and off the mat, can reduce, or even
eliminate, many of the symptoms triggered by stress.” (YogaFit, Beth Shaw).
Elderly participants with breathing difficulties and high blood pressure can benefit from the
systematic breathing techniques found in a yoga class. A study done in India at the Bhabha
Atomic Research Centre on a group of 20 patients revealed that after three months of practicing
yoga on a daily basis the patients which were being evaluated ended up lowering their blood
pressure and in turn became calmer. (Yoga for the 50+, Kooperman). Often times beginner
yogi’s and the elderly tend to hold their breath as they move through poses. This is cause for
concern since holding one’s breath can put a strain on the circulatory system causing blood
pressure to rise to unhealthy levels. Reminding older members when to inhale and exhale
through a pose, and cueing them throughout the class will help build awareness in regards to how
their bodies feel.
Understanding your class as well as the age limitations presented by some class goers is
essential if one wants to develop an effective yoga class. As the body ages it is important to
focus on exercises that promote spinal mobility and the development of a strong core
musculature. By doing this and observing participants instructors are more likely to see the older
population return back to their classes. Building a personal connection is key and letting go of
competition and judgement helps boost class moral and establishes trust between the instructor
and the participant. Beth Shaw makes a good point when she explains that, “No two bodies
respond to the same stretch in exactly the same way. Remember that you want to make the pose
fit your body, not your body fit the pose.” (YogaFit, Beth Shaw). With this understanding yoga
can be molded into a lifestyle that fits individuals of any age.

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Works Cited
Botek, Anne-Marie. "Seniors Can Find Confidence and Flow in Yoga Practice." AgingCare.
N.p., n.d. Web. 24 Mar. 2015.
"General Yoga Information." General Yoga Information. N.p., n.d. Web. 21 Mar. 2015.
Kooperman, Sara, and Lisa Ackerman. "YOGA FOR THE 50+." YOGA FOR THE 50+. N.p.,
n.d. Web. 24 Mar. 2015.
Pizer, Ann. "Doing Yoga in a Chair Makes It More Accessible." About Health. N.p., 25 June
2014. Web. 23 Mar. 2015.
Shaw, Beth. Beth Shaw's YogaFit. Champaign, IL: Human Kinetics, 2009. Print.