The Benefits of Yoga for Seniors

So you’ve seen videos of those young, flexible bodies bending and contorting in seemingly impossible ways and that makes you think yoga’s too hard for you. Well, think again.

Yoga is for all people of all ages says Kim Hannah, a fitness and yoga instructor in Ottawa with over 25 years of experience in the industry. Her passion is assisting people of all ages in pursuing fitness and wellness and she points out that yoga has many benefits that all of us need, including reducing stress, reducing chronic pain, and helping heart health.

"The essence of yoga is mindfulness,” Hannah says. It’s all about “that inner awareness of how you are feeling in the moment, how you're feeling in a physical body, how you're feeling emotionally, mentally."

Hannah says that her goal is to make the practice more accessible. She emphasizes the importance of accessibility in fitness and that there should be no barriers for anybody to participate in yoga.

Many seniors say that they can't do yoga because they are inflexible. Still, the truth is that, regardless of age, most people's bodies are like this when they first start practicing yoga. Inflexibility and stiffness often come from a lack of movement. When you begin practising yoga, start with gentle movements and work your way up.

How can yoga help someone with chronic pain?

If you have any health conditions, check with your healthcare provider about what activities you can safely participate in. You know your body best, so if you get an all-clear from your doctor, don't hesitate to try new things like yoga.

Movement often stimulates the release of endorphins, also known as “feel-good hormones,” which can help us cope with pain better. Some types of yoga might also include meditation practices that can help you cope with pain.

How can seniors start practising yoga?

If you want to start practising yoga, try to explore different options in terms of instructors and types of yoga. There are many styles and traditions. The kind Hannah teaches is the Hatha branch, which originated thousands of years ago in India.

There are also other sub-types of yoga, like hot yoga, goat yoga (which is exactly what it sounds like and involves the farm animal), and gentle yoga. Choose whichever type you think will work best for you.

When you find an instructor, ask them about their qualifications, specifically in working with older adults. You can even try out one or two classes before committing to ensure they're right for you.

Hannah's classes, in particular, pivoted to Zoom because of the pandemic. This means seniors can access them from anywhere in the world. She teaches different types of yoga targeted toward people from the ages of 50 to 95, including gentle mat and gentle chair yoga for those who might have less mobility.

The classes are an hour-long, but people can log in up to 15 minutes before the classes start to socialize. Typically, a class begins with what Hannah calls "arriving" into the moment. This is when people get situated in their chairs and start focusing on their breathing. Then they do a warm-up.

Usually, the classes have a theme or focus, like balance. This might involve working on physical balance, then breathing exercises, and some work on strength. They also move around to a song that they call a "yoga flow" that gets people moving quicker as a bit of a challenge. Then they cool down with a relaxing stretch and finish with a Shavasana, a final pose of rest.

Gentle mat yoga is similar to chair yoga but with a different setting. These classes can be slightly more challenging as participants might have to stand up and come back down to the mat, which can be difficult for people with limited mobility.

How seniors can incorporate yoga into daily life

However, Hannah points out that you don't even need to join a class. Practicing yoga can start with moving around to some music in the comfort of your home.

"I encourage people to find a movement; it doesn't have to be structured,” she says. “There's so much that our body will respond to; it'll stimulate our heart health, our immune system."

You can make any activity mindful, Hannah says, even walking, folding laundry, or sipping tea. These easy activities can be a gateway into your mindfulness journey.

As you explore yoga, try out new things and stick with what you like.

“Try it for a week and just see what happens within you," Hannah suggests.

Ultimately, she says, the goal should be to “live in your body, love your body, just live, love, laugh, move; do it for you."

BIO

Kim Hannah is a fitness and yoga instructor in Ottawa with over 25 years of experience in the industry. Since starting a career teaching yoga and fitness in 1994, she's developed a passion for assisting people of all ages in pursuing their fitness and wellness goals. She is certified as a 500 Hour Yoga Teacher, an Older Adult Yoga Teacher, a Restorative Yoga Teacher, a Fitness (& Seniors' Fitness) Instructor, and a HeartWise Designated Instructor.