In terms of yoga, for the person who is regularly engaged in spiritual and physical practicians there is no such concept as an old age. During the similar occupations three centers of the person are involved: his mind, body and spirit. Advanced age is considered the best time for spiritual development and a pacification. However the yoga intended for people of advanced age has a number of certain nuances. What? Let's understand.
Features of advanced age
The yoga is capable to bring benefit to human health at any age. Its general exercises are directed to recovery of vital energy, return of force and youth which, unfortunately, in old age are promptly exhausted. But what is advanced age and an old age? These concepts are rather conditional, the old age is defined not by the number of the lived years, but that state in which there is an organism — in a condition of weakness, morbidity, energy loss.
Get acquainted with a yoga complex for a backbone and joints.
Every year the human body, without a certain physical activity, becomes less mobile, flexible, plastic. Besides, cargo of the lived years, the accumulated experience, huge outgrowth of the developed vital principles and installations, suppress mentality, do the person by the captive of the internal complexes complicating the movement of vital energy. Regularly practicing, it is possible to get rid of deep blocks, to release internal tension, to revitalize an organism at the physical and psychological level.
At advanced age the people face such problems as fragility of bones, loss of flexibility of joints and all backbone, the diseases of a cardiovascular system caused by bad blood circulation, violation of memory, a gallop of arterial blood pressure.
The special complex of asanas will allow to get rid of similar illnesses, to restore health and to improve psychological state. Several months of occupations later yoga of people, even in 50 or 60 years, will be able to return to active lifestyle: to make long walks, to go to mountains, to dance or ride a bike.
The most useful asanas will be to people, reached a boundary in 50 years.
Whether you know? Occupations yoga give the chance in two months to lose in weight up to 20% of body lump, without its repeated set.
Yoga at advanced age
Yoga for pensioners — it a remarkable opportunity is easy and to get rid with pleasure from many problems with health, to calm the mind and to improve the harmonious relations with the world around. However, as well as any kinds of physical activities, the yogi has the merits and demerits.
Advantages
Advantage of occupations yoga for people of advanced age just tremendous. They allow to restore natural balance between physical and inner world of the person that in turn gives the chance to strengthen the immune system, to increase organism resilience to various diseases accompanying people in old age.
Besides, special asanas for those who for 50, are allowed:
- to return to joints and a backbone flexibility;
- to strengthen bone and muscle tissue;
- to normalize arterial blood pressure;
- to improve blood circulation, to thereby normalize functioning of a brain, a cardiovascular system;
- to get rid of fatigue, to restore forces and to return cheerfulness;
- to eliminate backbone and joints pains, to improve a bearing.
Important! Classes yoga for people of advanced age have to be only under the leadership of experienced trainers who will pick up an individual set of exercises in each case.
The majority of exercises of yoga for pensioners is directed to stretching of a backbone, strengthening of joints and development of flexibility of a body. Such practice promotes emergence of good mood, daily courage, awakening of the second youth.
Shortcomings
When performing asanas it is necessary to maintain reasonable approach and at the initial stage the practician to refuse difficult exercises. Poses which mean the increased injury should not be carried out independently, they should be mastered gradually and only under the leadership of the professional.
Yoga shortcomings for elderly can be considered:
- increase in risk of changes in a backbone at some diseases of a bone tissue, for example, osteoporosis;
- danger an exit outside of the old or dozing illness;
- emergence of pain in joints, cervical department of a backbone during exercises;
- risk of deterioration in problems with arterial blood pressure;
- nervous excitability.
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It is not necessary to practice asanas precisely to people with:
- hypertension;
- violations of mental health, for example, Alzheimer's disease, epilepsy;
- the injured knee and elbow joints;
- any injuries;
- the varicosity and illnesses connected with formation of blood clots.
If classes are under the leadership of the experienced and qualified trainer, then harm from them comes down practically to zero.
Important! It is forbidden to practice yoga to the people having serious problems with health.
The recommended complexes
Choosing a set of exercises, it is necessary to pay attention to that fact that elderly people are forbidden to carry out the poses connected with a rack on the head or on shoulders, deep twisting or strong deflections back which are capable to lead to increase in arterial blood pressure, injuries of cervical department, changes.
If at twenty-year age of a mistake during the occupations can be compensated partly by good human health, then in elderly there is no such opportunity any more.
Before starting practice, it is necessary to consult without fail with the attending physician. In the absence of contraindications it is possible to start occupations.
Whether you know? In some countries of occupation yoga are obligatory for people of such professions as pilots, astronauts, athletes, submariners.
Poses in yoga are called asanas. Any asana consists of three stages:
- acceptance of the pose;
- preservation of an asana;
- exit from a position.
For beginners it is necessary to select the simplest complexes, one of which includes the following exercises:
- kapalabkhat of a pranayam: directed to restoration and clarification of breath. Is based on a slow and quiet breath and a sharp exhalation;
- sukhasana: one of the easiest and simple positions, in the people is better known as a lotus pose. It allows to stretch muscles, to improve a bearing;
- mardzhariasana or pose of a cat: gives the chance to return flexibility to a backbone;
- ardha-matsyendrasana: assumes careful twisting of a backbone that allows to strengthen a muscular corset, to hold vertebras on the place;
- pavanamuktasana or pose of the released wind: weakens, calms, restores breath;
- shavasana or corpse pose: this position brings instant relaxation and calm. Practically all complexes in yoga come to an end with this pose.
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One more remarkable complex for beginners — The Greeting or Surya Namaskar who will load for all day with energy by forces and will present to the Sun good mood. It includes 8 asanas which need to be carried out in a certain order:
- prayer: it allows to relax all body, to counterbalance and stabilize breath;
- pose of the sun: consists in a smooth and slow deflection of a back back. Such asana is directed to a backbone extension, strengthening of muscles of a back;
- inclination forward: the asana opposite to the previous position which also perfectly stretches a backbone improves blood circulation, stimulates work of digestive system;
- equestrian: stretches a backbone on all length, improves flexibility of a body;
- staff: perfectly copes with pain in lumbar department, strengthens muscles of hands, shoulders and belly area;
- push-up: this exercise gives the chance to strengthen and stimulate back muscles, to calm nervous system;
- cobra: returns to a backbone flexibility, strengthens the musculoskeletal device, reveals chest department;
- turned by V: perfectly stretches area of a backbone, stimulates blood circulation, normalizes pressure.
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Further it is necessary to return to asanas: equestrian- an inclination forward - a pose of the sun - prayer.
Yoga for elderly: video the Last set of exercises is recommended to be made since the morning. It gives the chance to wake up, feel a charge of cheerfulness and inflow of forces, to feel how each section of a body is filled with power and wisdom.
Whether you know? Skilled yogis are able to hold for a long time the breath — from 30 to 60 minutes.
Precautionary measures
When performing even of the simplest asanas it is necessary to adhere to security measures. Namely:
- at the initial stages of occupations not to carry out strong twisting, deflections, a rack on the head;
- to practice performance of easy deflections and bends only by means of blocks or special arches;
- to use a chair or a table as a support;
- it is constant to monitor breath as at its failure any asana will not bring due efficiency;
- to carry out practice in a silent, quiet situation;
- to begin occupation not earlier than 3–4 hours after meal;
- at any discomfort during exercise it is necessary to stop its performance or to lower loading.
It is important to understand that a guarantee of an effective, qualitative training is the correct breath which oxygenates a cage, facilitates performance of asanas. It is very important to pay attention to this moment. The yoga is an ideal and harmonious sequence of special exercises which allow to recover an organism cheerfulness and health, and — to present to the person feelings of the second youth. Asanas render improving effect not only on a body, but also on internal state. However, it is necessary to remember that for elderly people of the practician has to consist of the simplest positions and should not cause feeling of discomfort, only then it will be able to bring health and a positive.