1. Yoga for the Aged
YogaVanam

2. Getting Into
• Relax your mind and body its time for
yoga
• Select a comfortable chair with no hand
rest
• Make sure your feet touches the
ground
• Sit with your back supported
• Gently open your shoulders
• Take 5 deep, gentle and uninterrupted
breathing.
• The breathing is done to prepare your
mind and body for the next hour of
yoga.

3. Neck Exercise
• Neck exercise is a part
of warm-up also
strengthens your
cervical .
• While breathing in
gently extend and look
upwards.
• Now while breathing
out gently look
downwards .
• Follow the above two
steps for 5 repetition.
All neck Movement should be gentle and slow, as cervical spine is the most
tender spinal chord bones.

4. Neck Exercise
• Start by sitting
comfortably facing
forward
• While breathing in
gently turn right
• Now while breathing
out gently come
back to the initial
position.
• Follow the above two
steps for 5 repetition
All neck Movement should be gentle and slow, as cervical spine is the most
tender spinal chord bones.

5. Shoulder Exercise
• Start by sitting
comfortably facing
forward
• Gradually lift your
hands at shoulders,
till the hands are
parallel to the
ground
• Now join all fingers
as in picture and
bend your wrist
downwards and
upwards.
• Follow the above two
steps for 5 repetition

6. Shoulder Exercise
• Start by sitting comfortably facing forward
• Open your hands side wards - palms facing downwards .
• Do 5 gentle breathing

7. Shoulder Exercise
• Open your hands side wards - palms facing upwards.
• Do 5 gentle breathing

8. Shoulder Exercise
• Extend your arms up
wards as shown in the
picture
• Do 5 gentle breathing
• Now hold your hands
and look upwards as in
picture
• Do 5 gentle breathing

9. Ardha Marichyasana with chair
• Start by sitting
sideward on the chair
• Now gradually turn at
your hip and hold the
chair with your hands
for support
• Relax your shoulders
for deep breathing
• Do 5 gentle and
continuous breathing
• Imagine or observe the
movement of your ribs

10. Ardha Marichyasana with chair
• Now for the other side
• Gradually turn at your
hip and hold the chair
with your hands for
support
• Relax your shoulders
for deep breathing
• Do 5 gentle and
continuous breathing
• Imagine or observe the
movement of your ribs

11. Dhandasana with support
• Sit with your legs extended as demonstrated in picture.
• You could add support under your knees if you experience knee pain
• Now while breathing out extend your ankle forward
• While breathing in pull your ankle backwards
• The exercise empowers more knee and ankle movement
• Continue the above steps for 10 repetition

12. Hip Exercises
• From Dandasana bend your right leg at knee – hug your leg.
• Breath gently for 5 times.
• Now return to Dandasana.
• Now from Dandasana bend your left leg at knee – hug your leg
• Breath gently for 5 times.
• Observe gentle extension near the tail bone.

13. Hip Exercises
• From Dandasana bend your right leg at knee and place your foot on
outer side of your left leg – now hug your leg.
• Breath gently for 5 times.
• Now return to Dandasana.
• From Dandasana bend your left leg at knee and place your foot on
outer side of your right leg – now hug your leg.
• Breath gently for 5 times.
• Observe gentle extension near the tail bone.

14. Vajrasana
• This asana helps in digestive issues like constipation. It also
strengthens the muscles of the legs and back
• Sits on the heels with the calves beneath the thighs.
• Do continue the Asana is you experience any discomfort in hip
region

15. Toning your complete body
• From Vajrasana raise the right arm and bend it behind the head so the elbow
points up.
• Bring the left arm behind the back from below.
• Use a rope to bring to hands closer.
• The head remains upright and straight and rests on the right forearm. Look up.
• Do 5 Breathing normally.

16. Sarvangasana with support
• Lay flat facing up, lift your leg at hip and rest your leg as shown in the pic.
• Getting into the pose is challenging, get some assistance for ease.
Note: If any discomfort call your instructor.

17. Hip openers
• Bend right knees into the chest.
• Do 5 breathing.
• Now bend left knees into the chest.
• Do 5 breathing.

18. Jathara Parivartanasana
• Lying on your back, bring your arms out to the sides with the palms
facing down in a T position. Bend both knees into the chest.
• Exhale drop both knees over to the left side of your body, twisting
the spine and low back. Slide the knees as close to the left arm as
possible. Look at the right finger tips.
• Keep the shoulders flat to the floor, close the eyes, and relax into
the posture. Let gravity pull the knees down, so you do not have to
use any effort in this posture.
• Breathe and hold for 6-10 breaths.
• To release: inhale and roll the hips back to the floor.
• Repeat on other side.

19. · With one hand, let your fingers stretch and bend your index and middle
finger then place them on the palm of your hand.
· Place the thumb on one nostril and the tip of the ring finger against the
other nostril.
· The thumb and ring finger will be used to close alternate nostrils as you
breathe.
· Begin the exercise by blocking your left side nostril and breathe out with
your right nostril.
· Continue to block your left nostril and breathe in using your right nostril.
· Open your left nostril as you simultaneously cover and block your right
nostril. Breathe out slowly using the open left nostril.
· Once this is done go ahead and breathe in with your left nostril that is
open.
· Close the left nostril and let the air move out through your right nostril that
you now leave open.
· This is considered one cycle. The breathing should be slow and rhythmic.
· Continue breathing this way by opening and closing left and right nostrils
and complete ten cycles to begin with.
· As you advance in your practice, you can increase the duration of each
cycle and the number of repetitions.
Nadi Suddhi Pranayam