The Science Behind Yoga for Seniors

Yoga for Seniors

Yoga is a practice that is meant for everybody; there is no age limit. Babies can do yoga, kids can do yoga, and even seniors can do yoga! In fact, doing yoga as one gets older actually has many benefits, especially when it comes to posture and pain levels.

Did you know that the world's oldest known yoga instructor lived to be 101? She taught her last class less than one week before she passed away. There are many different types of yoga to try out, and there are always modifications if a pose isn't doable.

Scientific Benefits of Yoga for Seniors

One study brought yoga to participants who were 65 and older. For 32 weeks, participants would meet twice a week for an hour, learning specific poses that were modified, and practicing breathing techniques. Over time, different poses were introduced. While there were many poses that were more difficult to do, props and modifications made them more accessible (Greendale GA, et al). Results of this study found that there was a great improvement in muscle strength, balance, and physical abilities (Wang MY).

Another study brought yoga to adults 60 and up who suffered from hyper-kyphosis, a condition that causes a major curve to the spine. For 24 weeks, the group met three days a week for an hour at a time to practice yoga. Results found that there was a decrease in the curvature of the spine (which many seniors suffer from), proving that yoga can actually help to reverse certain symptoms (Greendale GA, Huang MH, et. al).

Chair Yoga

One of the more popular yoga practices for seniors is chair yoga. This involves sitting in a chair and using the extra support to allow oneself to get deeper into a stretch. There are many variations of yoga poses that allow them to be done in a chair. This practice is great for all abilities and ages, and can be great for building balance. Having the chair to hold onto during standing poses can be a great support. Over time, the more these poses are practiced, the better one's balance becomes. Balance and range of motion in the joints naturally decrease with age; practicing yoga can help slow this process down, and even possibly reverse it.

Yoga is for Everyone

Yoga is for all ages. No matter what age you are, or what your prior yoga experience is, there is a way for you to practice. Even if your practice is just deep breathing, that is still yoga.

Of course, keep in mind that yoga should never replace advice from a doctor, and you should always do whatever makes the most sense for you.

Remember, you are strong, you are capable, and you can start your yoga journey at any time.

Citations:

Greendale, G. A., Kazadi, L., Mazdyasni, S., Ramirez, E., Wang, M. Y., Yu, S. S., & Salem, G. (2012). Yoga Empowers Seniors Study (YESS): Design and Asana Series. Journal of yoga & physical therapy, 2(1), 107. https://doi.org/10.4172/2157-7595.1000107

Wang MY, Greendale GA, Yu SS, Salem GJ. Physical-Performance Outcomes and Biomechanical Correlates from the 32-Week Yoga Empowers Seniors Study. Evid Based Complement Alternat Med. 2016;2016:6921689. doi: 10.1155/2016/6921689. Epub 2016 Nov 3. PMID: 27885329; PMCID: PMC5112317.

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. doi: 10.1111/j.1532-5415.2009.02391.x. Epub 2009 Jul 21. PMID: 19682114; PMCID: PMC3700806.