Simple Yoga Stretches for Older People

· Start off by breathing deeply and counting to ten as you inhale.

· Slowly raise both of your hands into the air and hold them for the count of ten.

· Reach across to the left with your right hand, over your head. Feel the side of your body stretching. Slowly lower it and epeat the exercise with your left hand.

· Take a deep breath while thinking about sunshine beating down on your face.

· Look up, look to the right and the left, and then look down; hold each one for ten seconds to really stretch your neck muscles.

· Now extend your arms out in front of you and make fists with your hands, holding this posture for a second or two. Release the fists into straight fingers. Do this ten times slowly.

· Hold out your hands with the palms up, and then turn them palms down, doing this slowly ten times. Feel your hands and wrists stretch.

· Gently touch each finger to the thumb, on both hands at the same time if you are able to. Do this ten times to exercise and stretch your fingers.

· Slowly circle your wrists, inward and then outward, to the count of ten for each. Concentrate on releasing the tension.

· Beginning with your hands hanging loosely at your sides, raise them up to touch your shoulders, then let them drop back down. Slowly go up and down ten times.

· Take a deep breath and smile.

· Hold your hands together in front of you as if you were praying. Close your eyes and try to clear your mind for one minute.

· Take a seat and then turn to your right, middle and left with your upper body. Feel this stretch in your waist as you slowly turn. Do this ten times.

· Now it is time to focus on your lower body. While sitting down slowly lift up your right leg straightening it at the knee. Do this five times. If this is too painful do not do this exercise; as with all of the exercises you must use your own discretion.

· Lift your right foot and do ankle circles forwards and backwards ten times. Switch to the left foot and repeat 10 times.

· Close your eyes and take a deep breath. Exhale slowly and let go of the weight of your body as you do so, trusting the chair to support you.

· Stand up again and raise yourself up on your tip toes to do calf raises. Imagine you are a child trying to look out of a window at a rainbow.

· Think calming thoughts and you wiggle your toes. You may see yourself on holiday walking in the warm sand with a gentle breeze on your face.

Summary

Slow movements, gentle stretches and positive thoughts will ease your mind and stress away. Deep breaths are good for your soul. A quick and simple yoga exercise routine can extentd your lifespan and improve your health.

Author Resource:-> The author also contributes to the Morning Star Yoga Portal

Article From Spiritual Article Directory

Plus Size Yoga

Deciding to start yoga is easy. Actually getting started, well, that’s another story. You want the benefits, but you don’t know how to start.

Yoga studios are everywhere, but to an outsider, they can appear like an exclusive club that only caters to the elite; never mind the members, those young, thin bodies poured into the tightest of spandex outfits.

If you’re a plus-size-person, it’s tough enough to get over your emotional reservations, much less the physical restrictions you may be under. Yeah, it’s easy to see why it’s so hard to get started.

Why Bother With Yoga?

We all know that regular physical activity is good for, and will improve, your health. But yoga goes beyond that. Not only can it increase your flexibility, strength, and muscle tone, but it also relieves stress and promotes a more positive self-image.

If you’re plus sized, you may suffer from joint pain. Did you know that yoga helps improve your body alignment, thereby reducing strain on your joints by allowing them to distribute your weight more efficiently?

Yoga helps with balance, too. Not only physical balance, but emotional balance. Yes, it’s true. Yoga can put your mind and body in harmony which will encourage a positive self-image and increase self-esteem. It’ll give you an overall sense of well-being.

Let’s Get Started

The ideal way to learn yoga is from a qualified instructor. And, plus-size classes are getting more popular. But even if you don’t have a plus-size class near you, you can try a beginner class, like a gentle Hatha class. Try an Integral or Kripalu class, first, because the instructors have been trained to deal with different ability levels and body types. You can even talk to the instructor before you join. Let him/her know what your physical restraints are. The teacher can offer advice, and equipment, if needed.

If you just seriously can’t get yourself to go to a class, you still have options. First, if you can afford it, you can take private yoga instruction. This is a perfect way to learn and gain confidence before joining a class.

A much cheaper option would be to purchase a DVD to use at home. With a DVD, you can choose exactly what you want. Plus-size yoga DVD’s are available.

Weight Loss

Yoga isn’t really effective for weight loss. If you’re doing this to lose weight, you’ll have to incorporate some aerobic exercise and a food plan. But, if you just want more energy and self-confidence, yoga is your best bet.

Can You Lose Weight With Yoga?

Many people wonder if practicing yoga can help them lose weight. It’s true, there are many proven benefits of yoga such as endurance, toning, strength, better body awareness, improved balance, relaxation, and stress relief, as well as a boost in your self-esteem.

However, yoga won’t really help you lose weight. Not by itself, anyway.

You see, when practicing yoga, you simply don’t achieve the “aerobic” heart rate you need to burn fat and calories. To burn the significant calories needed to lose weight, you’ve got to get your heart pumping and keep it pumping for a certain amount of time. Any weight you lose during yoga is likely to be water weight lost through sweating.

If your goal is to lose weight through exercise, the best thing you can do is to take a 30 minute power walk and follow it up with some yoga. The walk will burn those calories off, and the yoga will take care of the rest.

What do I mean by that?

We all know how hard it can be to stick to a diet and exercise plan. It’s stressful. And stress can often lead to overeating. Then, after your binge, you feel guilty and ashamed for not sticking to your diet. It’s all intertwined.

The fact is, yoga gives you a sense well-being. It provides relief from stress. It offers enhanced body awareness and your self-confidence will grow as you  become aware of the amazing things your body is capable of doing.

Yoga also strengthens and tones. So, as you shed those pounds, you’re building muscle and more sculpted body. An awesome, toned body will keep you feeling good about yourself, and sticking to that weight loss plan will be a piece of cake. But, don’t eat the cake!

All of this really is the goal of yoga, allowing your body and your mind to live in harmony as one and heal itself.