Yoga for Healthy & Happy Living”- An Awareness Programme for Senior Citizens conducted by Meena Ramanathan Coordinator -cum -Yoga Therapist, CYTER, MGMCRI on 7th August 2014 at Pelican Serene Village, Pondicherry.

1. 7th August 2014 ; Pelican Serene Village
Meena Ramanathan
Coordinator cum Yoga Therapist, CYTER,
Mahatma Gandhi Medical College &Research Institute

2. CENTRE FOR YOGA THERAPY,
EDUCATION AND RESEARCH (CYTER)
Sri Balaji Vidyapeeth
Mahatma Gandhi Medical College &
Research Institute,
Pillaiyarkuppam, Pondicherry - 607 402

4. External
world
Internal
world
ALL
others
YOU

5. YOGA INTEGRATES
YOGA HARMONISES

6. • one of the six schools of ancient Indian
Philosophy
• science of balancing equal & opposite
energies of body
• unites body - mind - soul
• disciplines & controls mind(monkey/chitta
vritti)
• cleanses and refines emotions
• experiential science
• sukha-sthanam
What is YOGA?

7. Statistics of Yogic
Practices
• 64 % less pain
• 89 % less medication
• 77 % improved
range of motion
• Improved balance
concentration &
focus

8. What is Ageing?
• Ageing is a natural process that cannot be prevented or
reversed , characterized by declining performance
• Ageing is inevitable, but can be made bearable
• The branch of medicine that deals with the diagnosis
and treatment of diseases and problems specific to the
aged is called “geriatrics”
• Geriatrics is termed as Rasayanatantra according to
Ayurveda
• Anti- ageing therapy is called Rasayana chikitsa

9. Healthy Lifestyle
• healthy eating
• physical activity
• mental stimulation
• active social life
• clean environment
• social support
• regular health care
Yogic Lifestyle
• Achar (right healthy
regular activities)
• Vichar (right
thoughts &attitude)
• Ahar (healthy,
nourishing diet)
• Vihar (proper
recreational
activities to relax
body and mind)

10. Importance of Physical Activity
• Appropriate physical activity delays decline in
bodily function that comes with the ageing
• Physiological ageing hastens when sedentary
• Extended periods of sitting, lead to muscular
shortening, tightening and weakening.
• Lack of movement leads to joint deterioration
and loss of flexibility.

11. Characteristics of ageing
• Decrease in strength and resistive power
• Longer time to recover- healing impaired
• Strain on supporting tissues, tendons, ligaments and joints
• Lack of exercise
• Over / Under feeding
• Sluggish metabolism associated with weight gain
• Unnecessary stress
• Faulty use of analgesics, stimulants and other medicines
• Common complaints - rheumatism, insomnia, constipation,
cough, difficulty in respiration, bronchitis, prostate enlargement,
high / low blood pressure, diabetes, paralysis
• Mental depression, anxiety, loss of self-esteem, loneliness,
suspicion, self-centeredness

12. Guidelines for physical activity
• exercise should not bring undue pressure in the heart
• vigorous and jerky movements should be avoided
• practices requiring holding of breath should be
avoided
• excessive stretching and twisting should be avoided
• breathing out consciously is more important.
• daily exercise is better than intermittent practice
• systematic group-oriented program promotes health
involvement and commitment

13. PRECAUTIONS
• emphasis on proper relaxation
• special attention to the bowel movements
• include raw, leafy vegetables & fruits to
provide roughage in diet
• keep busy in any favorite activity
• never ‘over-do’ -- anything and everything

14. Importance of Yoga
• WHO defines health as “The state of
complete physical, mental, emotional,
spiritual and social wellbeing and not merely
absence of disease or infirmity”
• Yoga helps normalize human physiological
and psychological functioning.
• Most important aspect is that of “being”
healthy as well as “feeling” healthy.

15. Views from the traditional angle
Yogic concept of health & disease - (Yoga Vasishtha)
• Adhi – the disturbed mind is the cause and Vyadhi - the
disease is the effect manifested in the physical body.
• Maharishi Patanjali mentions “Vyadhi” as a hindrance
to the complete integration of the individual personality
• Disturbances of the mind called Vikshepas, appear as
Duhkha (misery or pain); Daurmanya (dejection);
Angamejayatva, (tremors); and Shvasaprashvasa,
(disturbances in breathing).
• Yoga helps one to control these disturbances before
breakdown.

16. Views from the traditional angle
• Bhagavad Gita defines Yoga as equanimity at all levels -
physical homeostasis and mental equanimity giving rise
to a healthy harmony between the body and mind.
• Hatha Yoga Pradipika, states that “Yoga improves the
health of all alike and wards off diseases of one who
tirelessly practices Yoga whether they are young, old,
decrepit, diseased or weak, provided they abide to the
rules and regulations properly”.
• Lord Buddha, great physician, advised people to
withdraw the mind from body; not to dwell on
illnesses. Buddha advises “even if your body is ill, let
your mind not be ill.”

17. Yoga as Therapy
• Pujya Swamiji Gitananda Giri Guru
Maharaj states, "Yoga is the science
and art of right-use-ness of body,
emotions and mind".
• Yoga is concerned more with the
mind than the body. Helps clear
mental imbalance &unhealthy
attitude.
• Yoga is immensely therapeutic,
prevents the deterioration through
ageing, keeping one young at heart.

18. Yoga for seniors
• unites body - mind - soul
• preventive - promotive – curative
• provides health-happiness-harmony
• induces strength- stamina-stability
• reduces many health challenges
• slows the ageing process
• absolutely safe
• helps endure-even if it doesn’t cure

19. Conclusion
• Old age can be made not only
bearable but also pleasurable.
• Yoga practice elevates mood &
drives loneliness away
• Old age - not a matter of years but a
condition of mind &Yoga brings a
healthy state of mind.
• Taps inner reservoirs of unlimited
energy, creativity, and vitality
• Yoga enables to attain and maintain
the “Sukhasthanam” of physical,
mental and spiritual wellbeing.
Yoga may
not only
add a few
years to life
but also
may add
life to the
years

20. RESEARCH FINDINGS
• A study by Manjunath NK et al in 2005 found that those subjects who practiced
Yoga for six months had a significant decrease in the time taken to fall asleep,
an increase in the total number of hours slept and increase in the feeling of
being rested in the morning. Another cluster randomized trial by Chen KM et al
(2009) also showed that 6 months of a silver Yoga programme improved the
sleep quality, and reduced the depression while improving the health status of
older adults.
• Dash M et al (2001) reported that Yoga practice improves hand grip strength in
both normal persons and in patients with rheumatoid arthritis, though the
magnitude of improvement varies with factors such as gender and age.
• Kristal AR et al (2005) found that regular Yoga practice was associated with
attenuated weight gain, most strongly among individuals who were overweight.
• A randomized controlled study by Greendale GA et al in 2009 reported that Yoga
decreases kyphosis in senior men and women with adult-onset hyperkyphosis.
They suggested that targeting individuals with more-malleable spines and using
longitudinally precise measures of kyphosis could strengthen the treatment
effect.

21. RESEARCH FINDINGS
• A exploratory study on the effects of a gentle Iyengar Yoga program on
gait in the elderly suggested that Yoga practice may improve hip
extension, increase stride length, and decrease anterior pelvic tilt in
healthy elders, and that Yoga programs tailored to elderly adults may
offer a cost-effective means of preventing or reducing age-related
changes in these indices of gait function (DiBenedetto M et al 2005).
• Oken BS et al (2006) reported that Yoga intervention programme
produced improvements in physical measures (eg, timed 1-legged
standing, forward flexibility) as well as a number of quality-of-life
measures related to sense of well-being and energy and fatigue
compared to controls.
• It has been reported by Bharshankar JR et al in 2003 that there is
evidence that Yoga reduces the age related deterioration in
cardiovascular functions.
• An exploratory study done by Haber D in 1983 showed differences in a
ten-week Yoga program implemented for white and black elders.

22. Life is 10% what
happens to us
and 90% how we
react to it

23. Phases of Disorders
Yogic perspective of disease explains
that psychosomatic stress related
disorders appear to progress through
four distinct phases.
1. Psychic Phase
2. Psychosomatic Phase
3. Somatic Phase
4. Organic Phase

24. The Key Word Is….
Balance

25. YOGA PRACTICES
JATHIS – BASIC WARMING UP PRACTICES
 Hastha Jathis (Hand movements)
 Pada Jathis (foot movements)
 Shirsha Jathi (Head rolling action)
 Nishpanda Jathi (the rag doll action)

26. Shoulder Rotation
Benefits :
• improves flexibility of shoulders and upper back.
• releases tensions around the heart and lungs.
• relaxes the neck
• shapes up the breasts

27. TADASANA

28. Benefits
• Elasticity of spine increases.
• Lateral thoracic muscles are
stretched
• Hip joints become flexible,
• increases lung capacity and
reduces excess fat around the
waist
Ardha Kati Chakrasana

29. Benefits
• tones waist, back and
hips.
• induces a feeling of
lightness
• relieves physical and
mental tension.
Kati Chakrasan
(Waist Rotating Pose)

30. Ardha Baddhakonasana
(Half Butterfly)
Benefits
•excellent practice
for loosening hip and
knee joints

31. Baddhakonasana ( Butterfly)
Benefits
• relieves tension
from inner thigh
muscles
• removes tiredness
from legs.
• improves blood
supply to the uterine
muscles and pelvic
region.

32. VYAGRAHA PRANAYAMA
Benefits
• improves flexibility of the neck, shoulders and spine
• tones female reproductive system
• can be safely practiced during pregnancy

33. Eka pada uttanasana
Benefits
• tones up the pelvic organs.
• good for varicose veins, constipation and menstrual
disorders

34. Supta Udarakarshanasan
(Sleeping Abdominal Stretch Pose)
Benefits
• improves digestion.
• removes constipation
• relieves stiffness and strain of spine especially the
lower back, caused by prolonged sitting.

35. BHUJANGASANA

36. CHANDRA NADI PRANAYAMA

37. PRANAVA PRANAYAMA

38. DHYANA
 The practice of meditation reduces the
feeling of loneliness ,gives peace of mind
and fills the practitioner with a sense of
well being and harmony with the self.

39. Shava Asana with
Savitri Pranayama

40. 10 Minute Chair Yoga
• The following yoga poses/exercises can
be done anytime and anywhere to
reduce stress and re-energize yourself
during the day
• Begin the practice with slow breathing
through the nose and continue on to
refresh and renew

41. Breath-Body Awareness
• Begin by sitting on the edge of
a chair with your feet placed
squarely on the floor about hip
distance apart, toes facing
straight forward.
• Place your palms flat on your
thighs, and feel length in your
spine—head balanced over
heart, heart balanced over
hips.
• Inhale and exhale evenly for
five counts each.
• Repeat inhale/exhale 2 times.

42. • Place arms by your
side
• Inhale and stretch
arms upwards looking
up
• Exhale as you move
arms down with
palms facing towards
Breath - Body Movement

43. Seated Side Stretch
•Inhale, lift arms overhead,
stretching upwards.
•Exhale, bend to the right.
•Inhale, come back up to the
centre. Exhale, bend to the left.
•Inhale come back up to the
centre.
•Exhale, release your arms down to
your side

44. Shoulder Rotation
• Circle your shoulders by slowly
rolling them up, back and down
• Repeat the same in the
opposite direction
• Reach back and hold onto the
outside edges of the back of
your chair and stretch open
your shoulders and chest

45. Seated cat/cow
• Place hands on knees.
• Inhaling open your chest ,arch
the back and look up
• Exhaling push spine backward
bringing neck down.
• Be conscious of the movement
and feel the spine moving in
coordination with the breath.
• Repeat the cycle 9 times more.

46. Seated Spinal Twist
• Sit straight
• Inhaling twist your upper body
to the right, starting from the
base of the spine.
• You can place your left hand on
the outside of your right thigh
and your right hand on the
back of your chair.
• Exhaling untwist back to center
• Repeat to the other side

47. Namaste !!!
• Bring your knees to center and sit
straight
• Bring the palms of your hands
together, with the thumbs
touching your chest
• Close your eyes and breath
normally for a few seconds and
you have completed your chair
yoga break!

48. Keep your mind
in the
PRESENT
MOMENT

49. References
• Bharshankar JR, Bharshankar RN, Deshpande VN, Kaore SB, Gosavi GB. Effect of Yoga on
cardiovascular system in subjects above 40 years. Indian J Physiol Pharmacol. 2003 Apr;47(2):202-6.
• Bhavanani Ananda Balayogi. Yoga Therapy Notes. Dhivyananda Creations, Iyyanar Nagar,
Pondicherry. 2007
• Bhavanani Ananda Balayogi. Health and healing. Dhivyananda Creations, Iyyanar Nagar,
Pondicherry. 2008
• Bhavanani Ananda Balayogi. A Primer of Yoga Theory. Dhivyananda Creations, Iyyanar Nagar,
Pondicherry. 2008.
• Chen KM, Chen MH, Chao HC, Hung HM, Lin HS, Li CH. Sleep quality, depression state, and health
status of older adults after silver Yoga exercises: cluster randomized trial. Int J Nurs Stud. 2009
Feb;46(2):154-63. Epub 2008 Oct 22.
• Dash M, Telles S. Improvement in hand grip strength in normal volunteers and rheumatoid arthritis
patients following Yoga training. Indian J Physiol Pharmacol. 2001 Jul;45(3):355-60.
• DiBenedetto M, Innes KE, Taylor AG, Rodeheaver PF, Boxer JA, Wright HJ, Kerrigan DC. Effect of a
gentle Iyengar Yoga program on gait in the elderly: an exploratory study. Arch Phys Med
Rehabil. 2005 Sep;86(9):1830-7.
• Gitananda Giri Swami. Yoga the art and science of awareness. Souvenir 1996; 4th International Yoga
Festival, Govt of Pondicherry.
• Gitananda Giri Swami. Yoga: Step-by-Step, Satya Press, Pondicherry, 1976.

50. References
• Greendale GA, Huang MH, Karlamangla AS, Seeger L, Crawford S. Yoga decreases kyphosis in senior
women and men with adult-onset hyperkyphosis: results of a randomized controlled trial. J Am
Geriatr Soc. 2009 Sep;57(9):1569-79. Epub 2009 Jul 21.
• Haber D. Yoga as a preventive health care program for white and black elders: an exploratory study. Int
J Aging Hum Dev. 1983;17(3):169-76.
• Krishnamurthy MN, Telles S. Assessing depression following two ancient Indian interventions: effects
of Yoga and ayurveda on older adults in a residential home. J Gerontol Nurs. 2007 Feb;33(2):17-23.
• Kristal AR, Littman AJ, Benitez D, White E. Yoga practice is associated with attenuated weight gain in
healthy, middle-aged men and women. Altern Ther Health Med. 2005 Jul-Aug;11(4):28-33.
• Manjunath NK, Telles S. Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population.
Indian J Med Res. 2005 May;121(5):683-90.
• Meena Ramanathan. Applied Yoga (Applications of Yoga in various fields of human activity). Aarogya
Yogalayam, Venkateswara Nagar, Saram, Pondicherry-13. 2007
• Oken BS, Zajdel D, Kishiyama S, Flegal K, Dehen C, Haas M, Kraemer DF, Lawrence J, Leyva J.
Randomized, controlled, six-month trial of Yoga in healthy seniors: effects on cognition and quality of
life. Altern Ther Health Med. 2006 Jan-Feb;12(1):40-7.
• Olivo EL. Protection throughout the life span: the psychoneuroimmunologic impact of Indo-Tibetan
meditative and yogic practices. Ann N Y Acad Sci. 2009 Aug;1172:163-71.
• Wiesmann U, Rölker S, Ilg H, Hirtz P, Hannich HJ. On the stability and modifiability of the sense of
coherence in active seniors. Z Gerontol Geriatr. 2006 Apr;39(2):90-9.