Your parents will likely be more receptive to practicing yoga if they find they are feeling stressed, anxious or tense, and would like some help in learning how to relax. Also, if they want to be actively involved in their own care and remain independent for as long as possible, you are in luck! Being interested and motivated will make it much easier for them to incorporate the following suggestions into their lives.
Benefits
Share proven reasons with them for spending 20-30 minutes practicing yoga each day.
They'll be able to continue to perform their activities of daily living.They will build confidence as their capabilities are increased.Levels of anxiety, depression, anger and stress should be significantly reduced.They will have more control over their thoughts and emotions.Quality of sleep will be improved.Pain levels will be reduced and potentially decrease dependence on pain medications.Yoga provides an opportunity for self-reflection and spiritual exploration.Cautions
Your parents should consult with their doctor prior to engaging in the physical aspects of a yoga practice, and make sure you are aware of any medical concerns you'll need to address. If they have any eye conditions (i.e. glaucoma), cardiac issues (high blood pressure) or neurological concerns (stroke, vertigo), poses that cause an increase in pressure to the head (whenever the head is lower than the body) will need to be avoided. Osteoporosis is a common condition in the elderly and poses that place additional weight or stress on the spine, as in forward bends, should not be included in their practice.
Practice
The way yoga is practiced by your parents will impact their ability to manage their thoughts and emotions. Practices that are robotic rather mindful can create a disconnect between the mind and body. As they develop the ability to maintain awareness of the mind and body during practice, they will also be more able to engage in moment to moment awareness in their daily lives. The formula for developing this skill is:
Breath + Movement = Increased awareness.
Standing poses increase leg and torso strength and help to maintain mobility. These include Mountain pose, Triangle, Standing Cat/Cow and Chair pose and can be practiced either standing or sitting. Balancing poses also increase strength in the legs and placing one hand on a chair or wall will provide support if required. Squats are effective in strengthening the pelvis, hip and buttocks. A yoga routine including these poses could last 10-15 minutes and it's important to suggest seated rest periods as needed.
Guided relaxation or music at the end of the posture practice is usually welcomed and options can include visualization, tense and relax exercises or a body scan to "check in" with how they are feeling.
Add a simple breathing exercise and or meditation at the end of the practice to further calm the mind and release tension. The abdomen should be relaxed. Explore breathing out a little slower and watch the breath lengthen. Practice for about 10 breaths, and remember never force the breath. Take a break and breath normally whenever needed.
Once you have created the session, go through it yourself to get a feel for the practice. Guide them through the practice slowly and as you teach, solicit feedback so you can modify your plan to fit their reality.
Heather Greaves is the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach gentle therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
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