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Yoga for Seniors Over 60 Step-by-step Guide On How To Make The Most Of Yoga As A Senior Citizen To Deal With Everyday Challenges Introduction Are you a senior above 60 suffering from joint pains, flexibility problems, or health problems and would like to try yoga but can’t seem to know where to start or how to go about it? Have you tried to exercise with no success and would now like to try a more personalized yoga routine for seniors to help relieve your pain and improve your posture, stability, and general well-being? If so, then this book is for you; keep reading: The health and mental challenges of old age can be tough to bear. Fortunately, exercising, particularly yoga, has proven to be very at dealing with some of these challenges. This is because yoga offers an easier option for working out. Additionally: Most yoga poses can help with flexibility and body function issues, which are the most common issues among seniors. That is why, in recent years, yoga has become increasingly popular among seniors. A study[1] done in 2016 found that almost 14 million seniors practiced yoga that year. Therefore, as you’ll see, having a regular yoga practice can have a host of benefits, especially for seniors, in terms of flexibility and improved balanced. If you’ve been suffering from health or mobility problems, this book is for you. Inside, you’ll find perfectly crafted yoga poses that will help to stretch and improve the flexibility of every muscle in your body while improving all bodily functions. The book also covers the many benefits you should expect from yoga poses, including basic warm-up poses you can try before engaging in more involving yoga poses that affect different muscle groups. Let’s begin![2] PS: I’d like your feedback. If you are happy with this book, please leave a review on Amazon. Please leave a review for this book on Amazon by visiting the page below: https://amzn.to/2VMR5qr Table of Contents Introduction Why Yoga? The Best Warm-Up Yoga Poses for Seniors Best Yoga Poses for Seniors Over 60 Seated Yoga Poses Chair Yoga Poses Standing Yoga Poses Kneeling Yoga Poses Lying Down Yoga Pose Conclusion Why Yoga? Why should you practice yoga as a senior citizen? What do you stand to benefit from making yoga part of your workout routine? First: Yoga focuses on connecting your mind and body by incorporating deep breathing and stretching to create a holistic approach to good health and a sound mind. Generally, yoga, especially the type practiced in the West, has one primary intention: physical fitness. However, it also has a spiritual aspect that can benefit all, faith and beliefs notwithstanding. Let us look at some benefits you are likely to enjoy by adopting yoga: #: It’s a better exercise option Yoga offers a better option when compared to other kinds of exercises that can be quite tasking and strenuous because the poses can be modified or adapted to suit your fitness or ability levels. Unlike other exercising paradigms like weight lifting or jogging, the yoga poses in this book are joint stress-free to keep your body strong and healthy while making it a lot easier. The flexibility of yoga makes it perfectly suited for people of all ages, especially seniors with special needs. It is also the only exercise that offers a holistic approach to overall well-being. #: It improves your mental health The two essential aspects of yoga are mindfulness and meditation; both are very helpful in calming and centering the mind. Your mental health is a culmination of many things, but the bottom line is that you need to be able to manage most of the problems that affect the mind, like stress, anxiety, and depression. Yoga helps move you from the sympathetic nervous system to the parasympathetic nervous system, which makes you experience less stress, which, in turn, helps you relax. Also, yoga helps you be in tune with your subconscious mind, which is responsible for most of the feelings and thoughts you experience. When you can control your thoughts and emotions, you can easily block negative thoughts and feelings. A study[3] conducted on older adults showed that 85 percent of people engaging in yoga experienced reduced stress and anxiety. #: Improved breathing All yoga poses call on you to practice controlled breathing, which helps when meditating and practicing mindfulness. Practicing breath control helps expand your lung capacity and improve your cardiac health. One published study[4] showed that older women who practiced yoga for about 12 weeks experienced improvements in their respiratory function. #: Improved balance Most–if not all–yoga poses help improve your flexibility by strengthening your abdominal muscles and core stability, which are important for balance. Additionally: Yoga helps strengthen your muscles and bones, which helps make you steadier on your feet, thus reducing the risk of falling. By opening up the tension in your joints, yoga also helps make mobility much easier, thus improving your balance. #: It helps improve sleep Most people over 60 struggle with insomnia or getting a good night’s rest, which normally results in numerous problems. Yoga can help you deal with that because the peace and relaxation from meditative and mindful yoga help you go into a trance state easily and into a deep sleep. A study on alternative therapies in health and medicine conducted on adults over 60 reported significant improvements in the quality and duration of sleep. Also, engaging in the involving exercises that are an integral part of yoga helps get your body active and tired, which causes your body to demand sleep so that it can start recovering from the strain.[5] #: It helps alleviate aches and pains Most seniors suffer from arthritis and body pains, especially due to the muscle wear and tear that comes with old age. Fortunately, yoga can help ease these pains and aches by releasing tension build-up in your joints and muscles. It also helps keep your body flexible –inflexibility is normally the cause of pain and difficulty when moving. Yoga helps increase the amount of synovial fluid flowing into your joints, which helps keep your bones from grinding against each other, causing more pain. The best part is that the poses found in yoga are so user-friendly that they don’t overload the joints and bones, which helps ensure that you don’t feel any pain or hurt yourself when working out. Some yoga poses are so specific that medical professionals use them to treat joint pain issues like scoliosis. Actually, yoga helps improve the curvature of the spine, which is directly connected to scoliosis. #: Yoga helps in weight loss Like other forms of exercise, yoga helps burn the calories and fat that cause weight gain. It also helps promote muscle mass, which helps to tone your body. Therefore, the more yoga poses you do, the more calories you burn and the more weight you lose.