Mahendra Gugaria, one of our readers, wrote in to ask the following:
“I am a 73-year-old young man with several health problems. I have been taking medication as prescribed. I am fit, however, since the last few months I am experiencing pain while walking. The pain develops in my lower back and the back of my thighs and legs. As I walk with such pain, I get exhausted. I would like to know whether yoga can be helpful in solving this problem.”
Yes, it has been proved that yoga can be easily practiced by those above 60 years of age. Today I’ll tell you how it helps them stay physically fit, mentally alert and brings a sense of peace. Regular practice of yoga postures gently stretches the lower back and thighs and gives you relief from pain. But since your pain has lasted for some time, do seek the advice of a doctor before starting with the practice of yoga.
BENEFITS OF REGULAR PRACTICE
Slows down the ageing process
The increase in blood circulation through stretching and contraction of muscles, increased oxygen absorption through pranayama and the stimulation of the glands through postures boost endocrine function. This improves metabolism, repairs and regenerates cells and organ health, reduces cortisol (stress hormone), elevates mood and increases energy levels. Thus the body functions more efficiently and the ageing process can be slowed down to an extent.
Practising meditation can encourage mindfulness (being in the present) by connecting the body, mind and breath which is also anti-stress and anti-ageing. Walking by the sea, gardening, taking a holiday, spending time with loved ones also have anti-ageing effects because this lower stress, anxiety and improve feelings of productiveness. Your overall wellbeing gets a good boost. Ageing is an inevitable process but ageing gracefully is a choice you have to make.
Improves flexibility
As you grow older, progressive degeneration is observed in the spinal column which could lead to a curved back. Loss of calcium and minerals in the body can affect joints and lead to arthritis, osteoporosis, etc. Yoga postures enhance and maintain flexibility through stretching.
Increases muscular strength
With age, muscles begin to shrink, leading to loss of muscle mass and reduced strength. Yoga postures can improve and maintain strong muscles along with toning through systematic moderate to intense contractions. These postures are also beneficial in keeping bones strong.
Health management
If you are suffering from issues such as chronic back pain, diabetes, cholesterol, hypertension or sleep disorders, yoga is a proven way to manage them. Regular practice of postures and breathing techniques can help manage your health on a day-to-day basis in addition to a healthy diet and medical care.
Improves cognitive function
Yoga techniques involve active attention or mindfulness which helps improve cognition. Therefore, practicing yoga at least three times a week can enhance cognitive abilities such as memory, mental flexibility and task delivery in the elderly.
Practice of the week: Begin with basic joint rotation — neck, shoulders, wrist, knee and ankles. Follow each posture, holding for 10-20 seconds while breathing normally.
- Tadasana
- Dwikonasana
- Trikonasana
- Titliasana
- Pavanamuktasana
- Merudandasana
- Matsyakridasana
- Shavasana
End the practice with sahaj pranayama (easy breathing). Inhale deeply through the nose, hold breath for 5-10 seconds and exhale slowly through the mouth. Practise 10-12 rounds.
Tips:
Listen to your body. Start slowly and increase duration of practice over a period of 3-4 weeks. If you are already suffering from health problems, consult your doctor before commencing.
Next: Yoga for relief from asthma
This is an interactive series, in which we will bring you practical tips on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com
