long-life magazine vol.1 yoga edition

autumn/summer 2021 vol.1 Yoga The Benefits of Yoga 6 Yoga Poses for Seniors 13Benefits of Yoga That Are Supported by Science

CONTENT. 03 The Benefits of Yoga for Seniors 04-05 6 Yoga Poses for Seniors 06-14 13Benefits of Yoga That Are Supported by Science

The Benefits of Yoga for Seniors Yoga is incredible for an older population to help them maintain their balance, keep their joints flexible, maintain bone health and muscle mass, as well as learn how to cope with their mental state as they witness their bodies aging. Yoga is great for focus, concentration, and emotional wellbeing. Seniors can benefit tremendously from the practice and it gives them a place to quiet their mind and start to slow down in life. Group classes are also wonderful for an older population because it gives them a sense of purpose and community. If you’re looking to join a solid yoga community online, I recommend the free 30 Day Yoga Challenge. Perfect for all ages, seniors and those who are new to the practice will certainly benefit from the expert guidance. I work with clients in their sixties, seventies, and even eighties. I find these particular yoga poses wonderful for them to keep working on. I often tell them they can use a chair for extra balance for all of the standing postures listed here. If you work with an older population or are a senior yourself, use these poses three to four times a week to keep the body strong and youthful.

6 Yoga Mountain Pose Poses for Helps with balance Seniors and grounding through the feet. Tree Pose Stand tall with big toes touching and Excellent for leg and heels together. Draw abdominal strength. your abdominals in Good for seniors to and up and relax your do for balance and shoulders down and concentration. It’s ok back. Breathe five to for the leg to be lower eight breaths while on the inner standing actively engaging leg. I tell my seniors your leg muscles.It’s a to start with Baby great pose for seniors Tree or use a chair for as their postures support. start to slouch, and I like for my older also good for keeping generation to work the feet healthy and on their hip mobility, strong since hip problems Downward are so common later Facing in life. Dog Stand tall, and place one foot on the The best pose for all of us to do! A Down Dog a day keeps the doctor opposite inner thigh, away. Great for joint health, flexibility, and all-over body strength. either above or below For seniors with wrist issues, I have them do Forearm Downward the knee. Open the Dog instead.Start on hands and knees, tuck your toes under, and lift leg to the side, bring your hips up and back until your body forms a triangle. Use your core your hands to prayer, strength and legs to bring the weight back as much as possible. and stay for five to Stay for five to eight breaths, lower down, and repeat two more times. eight breaths. 4

Bird Dog Good for abdominals and back support. The health of the spine is extremely important as we age. Bird Dog is great for strengthening the transverse abdominals and the back body. Start kneeling, and stretch one arm forward and the opposite leg back. Imagine you have a tea cup on your back and draw your belly button towards your spine. Stay for a breath, then switch sides.Repeat five times.I also love this move for keeping the brain young and the mind concentrating Sphinx Excellent for upper back strength and preventing forward head syndrome. I love to have my seniors do extension to keep their hearts open and their upper backs strong. Sphinx is gentle enough and really does a great job of opening up the chest and working the rear deltoids.Lie down on your stomach and place your forearms on the mat, elbows under your shoulders. Press firmly into the arms and draw your shoulder blades together and down your back. Lift your abdominals in and up and stay for five to eight breaths Cobbler’s Pose This is a great way for seniors to keep their hips Whether you’re getting on in life or not, all of open and massage their feet. Sit tall and bring these postures are beneficial for us to use for the soles of the feet together as you open your better body awareness, strength, and longevity knees out to the sides. in the bones, muscles, joints, and organs. Fold forward for a deeper stretch but try to prevent rounding too much in the lower back. Hold for five to eight breaths. The breath is also key to keeping a young outlook and reducing stress. Deep, full breaths flood the body with oxygen and life force and help us stay young at heart, mind, body, and spirit 5

13Benefits and poses designed to encourage relaxation and reduce stress. of Yoga Practicing yoga is said to come with many That Are benefits for both mental and physical health, though not all of these benefits have been backed by science. This article takes a look at 13 evidence-based benefits of yoga. Supported by Science Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body It incorporates breathing exercises, meditation 6

1.Can Decrease Yoga is known for its Stress ability to ease stress and promote relaxation. In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone. One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed. After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression. Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped 2.Relieves Anxietyimprove quality of life and mental health. When used alone or along with other methods Mof alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check. any people begin practicing yoga as a way to cope with feelings of anxiety. Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety. In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months. At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group. Another study followed 64 women with post- traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event. After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all. It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

3.May Reduce Inflammations In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer. A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress. At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t. Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue. Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect 4.Could Improveagainst certain diseases caused by chronic inflammation. Heart Health From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health. Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t. High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems. Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients.It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease. 8

5.Improves Quality of Life Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals. In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups. Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer. One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life. A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation. Other studies have found that yoga may help improve sleep quality, enhance spiritual well- being, improve social function and reduce symptoms of anxiety and depression in patients with cancer.

6.May Fight Depression Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression. This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression. rhythmic breathing. 7.Could Reduce In one study, After two weeks, C Chronic Painhronic pain is a persistent problem that participants in an participants had alcohol dependence fewer symptoms affects millions of people and has a range program practiced of depression and of possible causes, from injuries to arthritis. Sudarshan Kriya, lower levels of There is a growing body of research a specific type of cortisol. They also demonstrating that practicing yoga could yoga that focuses on had lower levels of help reduce many types of chronic pain. ACTH, a hormone In one study, 42 individuals with carpal responsible for tunnel syndrome either received a stimulating the wrist splint or did yoga for eight weeks. release of cortisol. At the end of the study, yoga was found Other studies to be more effective in reducing pain and have had similar improving grip strength than wrist splinting. results, showing an Another study in 2005 showed that yoga could association between helpdecreasepainandimprovephysicalfunction practicing yoga and in participants with osteoarthritis of the knees. decreased symptoms Althoughmoreresearchisneeded,incorporating of depression. yoga into your daily routine may be beneficial Based on these for those who suffer from chronic pain. results, yoga may help fight depression, alone or in combination with traditional methods of treatment. 10

8.Could Promote Sleep Quality Poor sleep quality has been associated with 9. Improves Flexibility and obesity, high blood pressure and depression, Balance among other disorders. Studies show that incorporating yoga into your Many people add yoga to their fitness routine could help promote better sleep. In a 2005 study, 69 elderly patients were routine to improve flexibility and balance. assigned to either practice yoga, take an herbal There is considerable research that backs this preparation or be part of the control group. benefit, demonstrating that it can optimize The yoga group fell asleep faster, slept longer performance through the use of specific poses and felt more well-rested in the morning than that target flexibility and balance. the other groups. A recent study looked at the impact of 10 Another study looked at the effects of yoga on weeks of yoga on 26 male college athletes. sleep in patients with lymphoma. They found Doing yoga significantly increased several that it decreased sleep disturbances, improved measures of flexibility and balance, compared sleep quality and duration and reduced the to the control group. need for sleep medications. Another study assigned 66 elderly participants Though the way it works is not clear, yoga to either practice yoga or calisthenics, a type of has been shown to increase the secretion of body weight exercise. melatonin, a hormone that regulates sleep and After one year, total flexibility of the yoga group wakefulness. increased by nearly four times that of the Yoga also has a significant effect on anxiety, calisthenics group. depression, chronic pain and stress — all dy also found that practicing yoga could help common contributors to sleep problems. improve balance and mobility in older adults. Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance. 11

10.Could Help Improve Breathing Pranayama, or took a 15-week class where they were yogic breathing, is a taught various yoga practice in yoga that poses and breathing focuses on controlling exercises. the breath through At the end of the breathing exercises study, they had a and techniques. significant increase in Most types of yoga vital capacity. incorporate these Vital capacity is breathing exercises, a measure of the and several studies maximum amount have found that of air that can be practicing yoga expelled from the could help improve lungs. It is especially breathing. important for those In one study, 287 with lung disease, college students heart problems and asthma. Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to- moderate asthma. Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.

11.May Relieve Migraines Mindful eating, also known as intuitive 12.Promotes Healthy Eating eating, is a concept that encourages being present in the moment while eating. Habits It’s about paying attention to the taste, smell and texture of your food and noticing Migraines are severe recurring headaches any thoughts, feelings or sensations you experience while eating. that affect an estimated 1 out of 7 Americans This practice has been shown to promote each year. healthy eating habits that help control Traditionally, migraines are treated with blood sugar, increase weight loss and treat medications to relieve and manage symptoms. disordered eating behaviors. However, increasing evidence shows that Because yoga places a similar emphasis on yoga could be a useful adjunct therapy to help mindfulness, some studies show that it could reduce migraine frequency. be used to encourage healthy eating behaviors. A 2007 study divided 72 patients with One study incorporated yoga into an migraines into either a yoga therapy or self- outpatient eating disorder treatment program care group for three months. Practicing yoga with 54 patients, finding that yoga helped led to reductions in headache intensity, reduce both eating disorder symptoms and frequency and pain compared to the self-care preoccupation with food. group. Another small study looked at how yoga Another study treated 60 patients with affected symptoms of binge eating disorder, migraines using conventional care with or a disorder characterized by compulsive without yoga. Doing yoga resulted in a greater overeating and a feeling of loss of control. decrease in headache frequency and intensity Yoga was found to cause a decrease in than conventional care alone. episodes of binge eating, an increase in Researchers suggest that doing yoga may help physical activity and a small decrease in stimulate the vagus nerve, which has been weight. shown to be effective in relieving migraines. For those with and without disordered eating behaviors, practicing mindfulness through yoga can aid in the development of healthy eating habits. 13

13.Can Increase Strength In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits. In fact, there are specific poses in yoga that are designed to increase strength and build muscle. In one study, 79 adults performed 24 cycles of sun salutations — a series of foundational poses often used as a warm-up — six days a week for 24 weeks. They experienced a significant increase in upper body strength, endurance and weight loss. Women had a decrease in body fat percentage, as well. A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants. Based on these findings, practicing yoga can be an effective way to boost strength and endurance, especially when used in combination with a regular exercise routine. Multiple studies have confirmed the many The Bottom Line mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety. Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health 14

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