yaniris cintron for senior citizens & yoga instructors
TRANSCRIPT
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Yoga
Yaniris CintronFor Senior Citizens & Yoga
Instructors
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Yoga-Union of the Mind, Body, & SpiritIt is important to focus on how YOU do rather than how much you can do.
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You may begin to notice that your joints aren’t as fluid
as they use to be. Practicing yoga even at ages 50-60-
70 can still make a difference. Yoga’s slow measured
movements can also help with your balance as you get
older and you risk of developing bone disorders like
arthritis or carpal tunnel syndrome.
Am I too old for Yoga?
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Benefits of Yoga
Excellent low impact
exercise easier on the body
Increases flexibility and
range of motion reducing
risk of falls
Yoga can relieve menopause
discomfort
Promotes good bone
health
Can keep your mind
active, meditation
Reduces anxiety
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Gale A. Greendale, a professor of medicine and gerontology at
the David Geffen School of Medicine at UCLA assessed
whether yoga could decrease hyperkyphosis, an exaggerated
curve of the thoracic spine sometimes called dowager’s
hump.
Her research, published in 2009, found that yoga improved
the condition. However, some developed soreness and pain.
Modification of poses were required.
Research to Back it Up?
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Researchers at Bhabha Atomic Research Centre, Medical
Division, in Mumbai, India
After three months of Yoga practice patients experienced a
decrease in blood pressure
decrease in blood sugar, cholesterol and triglycerides levels
Hypertension
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study at the University College of Medical Sciences in
New Delhi evaluated 30-to-60 year old patients with
Type II diabetes
40-minute-per-day regimen, 40 days
significant decrease in fasting blood sugar levels
improvement in lung capacity of approximately 10
percent
Improve blood sugar levels
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Teaching Yoga to Seniors
There are guidelines suggested for practicing Yoga with active older adults such as:
Be aware of health
concerns
Always cue body
alignment and posture
Train to focus on a specific
spot to assist with
balance
Encourage and praise
their efforts
Scale poses for each
individual
Be cautious on their
weak areas
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Some may find that our mind is difficult to control.
Calming the mind creates peace.
Leads to a purer form of happiness
Importance of Meditation
By training in meditation, we create an inner space and clarity that enables us to control our mind
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Importance of Deep Breathing
Deep breathing exercise
Good exercise for the heart
Simulates lymphatic system
Invokes relaxation response
Shallow breathing
causes a constriction of the
chest and lung tissue over
time
decreasing oxygen flow
and delivery to your tissues
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Deep Breathing ExerciseINHALE slowly move your belly
outward. Allow your bottom ribs to
expand then expand the upper ribs
to bring air into all of your lungs!
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Exhale! slowly move your belly in. Contract your bottom ribs then the upper ones for a
full exhalation.
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Seated Cat and Cow• Posture and misalignment
stretch • Include deep breathing
exercise
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Seated Forward Fold• Only perform as much as
the person can handle. • Must no previous physical
history, safety first.• Great stretch for sciatic
nerve or lumbar region pain.
Not for
beginners
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Chest Expansion• Great pose for a breathing
exercise• Good to increase circulation
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Seated Pigeon• Be aware of ROM in the
adult• Drainage exercise for
someone with edema• Target muscle: hamstring
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Seated Spinal Twist• Assess current condition• Promotes core flexibility • Increases circulation
Not for
beginners
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Yoga Near You!
External Link: Classes Sign up for free and see if there is classes near you!
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Find a good teacher
Hydrate, Hydrate, Hydrate
Don’t over do it
Take Home Tips!
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Namastè