Recent research has discovered that exercise can forestall the deterioration of muscle and bone strength that accompanies aging. Although it's not recommended for seniors to engage in extreme athletics like rock climbing or ultramarathons, a low-impact strength and flexibility program such as yoga can help extend your span of healthy, active life. Breathing exercises are a particularly valuable yoga technique for seniors in that they can improve internal health at a very low physical impact.
Step 1
Sit comfortably in a chair. Many people experience dizziness or lightheadedness when first practicing yoga breathing techniques. Because seniors may be at risk for falls and broken bones, your best and safest practice is to do the exercises sitting in a chair. Sit upright with your body aligned. Your shoulders should line up with your hips and your neck should be as straight as possible.
Step 2
Inhale slowly through your nose, filling your torso from belly to collarbone. Your stomach won't actually fill with air -- that illusion is caused by the shifting of your diaphragm. Inhale as deeply as you can while still being comfortable.
Step 3
Hold your breath briefly, allowing the oxygen and energy to enter your system. Although beginners will grow uncomfortable earlier than this, aim for the goal of holding your breath for half the time you spent inhaling.
Step 4
Exhale slowly through your mouth. As you breathe out, empty your body from collarbone to belly. Try to exhale for at least as many seconds as you inhaled.
Step 5
Incorporate the breathing patterns into seated yoga exercises once you've gotten the hang of breathing in isolation. Generally, you should inhale as your body expands and exhale as it contracts.
Tips and Warnings
- It's all right to move out of the chair once you're experienced enough with breathing exercises that it no longer causes dizziness. A good interim step is to perform your yoga in a swimming pool. You'll get many of the benefits of standing yoga without the risks from a bad fall.
Things You'll Need
- Chair
References
- "Yoga For a New Age"; Bob Smith; 1986
- Kerry Collette; Yoga Instructor; Hillsboro, OR
- Yoga Wiz: Yoga Breathing Techniques for Seniors
