How Daily Yoga Can Change The Way Your Body Ages ? Read Now
20.06.2023
🌍 Embrace the Journey: Yoga Helps You Age Better! 🌍
With its blend of physical and mental benefits, yoga nourishes our bodies, calms our minds, and enhances our overall well-being. From improved flexibility and strength to reduced stress and increased vitality, yoga equips us with the tools to navigate the journey of ageing with grace and resilience. In this special edition of newsletter I delve deeper into the incredible power of yoga which can help us age gracefully with Lilya Sabatier, a Certified coach, Yoga teacher, Experience Designer & Facilitator, Wellness Consultant, Creatrix with 20+ years of experience in personal development, transformation, trauma recovery, wellness and embodied living . So read on to embrace the transformative potential of yoga and unlock a path to a healthier, happier, and more vibrant life!
The Ageing Process and Yoga
Yoga, an ancient discipline originating in India, combines physical postures, breathing techniques, meditation, and ethical principles to promote well-being and balance. Over the years, extensive research and anecdotal evidence have highlighted the positive effects of yoga on various aspects of health and longevity. Yoga and the ageing process are profoundly and mutually beneficially connected. Individuals’ bodies change as they age, both physically and mentally. Yoga, as a comprehensive practice, tackles these changes and provides a variety of advantages that help improve the ageing process. It offers a plethora of potential benefits for ageing bodies.
Physical Benefits of Yoga for Ageing Bodies
Yoga, a multifaceted mind-body practise, which enhances many aspects of physical and psychological health . Physically, ageing can cause a loss of flexibility, muscular strength, and balance. Regular yoga practice counteracts these effects and helps maintain strength and stability. Yoga helps people keep their independence and engage in everyday activities more easily by focusing on physical components. In fact, a recent study where the researchers looked at 33 studies involving 2,384 people over the age of 65 showed that yoga may have an impact on frailty in older persons. The study included single-item frailty indicators like gait speed, handgrip strength, balance, lower-extremity strength and endurance for overall physical performance assessment. Improved walking speed was found to have the strongest correlation with a yoga intervention throughout the studies assessed, when compared to control groups who were sedentary or received educational treatments.
According to Lilya, “A regular yoga practice can bring about various changes in the body that can help slow down the ageing process. Some of the specific changes include:
Increase in flexibility helps prevent stiffness and improve overall range of motion, making the body feel more youthful.
Improved muscle tone helps support the body’s structure and prevent age-related muscle loss.
Enhanced posture and alignment, helping prevent common age-related issues like back pain and spinal misalignment.
Reduced stress and improved relaxation by helping you manage stress effectively. Slowing down the physical and psychological effects of ageing.
Increased circulation ensures that oxygen and essential nutrients are delivered to the cells, promoting overall health and vitality.
Enhanced balance and coordination: As we age, balance and coordination can deteriorate, increasing the risk of falls and injuries. Yoga poses that focus on balance, such as tree pose or warrior III, can help improve stability, coordination, and proprioception.
Improved mental and emotional well-being reducing anxiety, depression, and improving overall mood.
It’s important to note that while yoga can offer numerous benefits that may slow down the ageing process, individual results may vary. Consistency and regular practice, combined with a healthy lifestyle, are key to maximising the potential anti-aging effects of yoga.”
Cardiovascular Health and Breathing Techniques
One of yoga’s advantages is its ability to calm the body and mind. Emotional stress can trigger a chain reaction of physical repercussions, including the production of chemicals such as cortisol and adrenaline, which constrict your arteries and raise your blood pressure. Yoga’s deep breathing and mental focus might help to alleviate tension. For example, in a particular study , participants diagnosed with Metabolic syndrome (MetS) which refers to a clustering of cardiovascular risk factors, including high blood pressure, central obesity, insulin resistance and dyslipidemia MetS showed reduction of the number of diagnostic components for MetS as compared to controlled groups with no yoga intervention.
“Yoga can have positive effects on cardiovascular health as individuals age. With its holistic approach, yoga works on multiple systems in the body. It helps with stress reduction. It improves circulation which both enhance heart health. It can lower blood pressure. As we know, high blood pressure (hypertension) is a common age-related condition that increases the risk of heart disease. The regular practice of yoga when combined with a balanced diet and lifestyle, can help with weight management and weight loss which is crucial for cardiovascular health. It’s important to note that while yoga offers cardiovascular benefits, it may not replace traditional aerobic exercises like running or swimming that specifically target cardiovascular fitness. However, yoga can be a complementary activity that supports overall cardiovascular health and provides additional benefits such as stress reduction and mind-body connection.As with any exercise program, individuals should consult with their healthcare provider, especially if they have pre-existing cardiovascular conditions or concerns, to ensure that yoga is suitable and safe for their specific circumstances.” says, Lilya
Weight Management and Metabolism
“Absolutely! Yoga can help in maintaining a healthy weight and metabolism as we age. Yoga promotes mindfulness not only on the mat but also in daily life, including eating habits. We’d call this mindful eating. It involves paying attention to hunger and fullness cues, making conscious food choices, and savouring the eating experience. By practising mindful eating, individuals can develop a healthier relationship with food and make choices that support a healthy weight and metabolism.As mentioned earlier, yoga helps reduce stress levels. High stress levels can contribute to weight gain and metabolic disturbances. By managing stress through yoga, individuals may be less likely to engage in stress-related eating or experience hormonal imbalances that can affect metabolism and weight.
Last but not least, some yoga practices, such as gentle inversions, twists, and forward folds, can have a positive impact on the endocrine system. These poses can help regulate hormonal balance, including hormones that affect metabolism and weight regulation. By supporting hormonal equilibrium, yoga can contribute to maintaining a healthy weight and metabolism.” says Lilya
Yoga for Joint, Bone Health and Chronic Pain Management
According to Lilya, “ With regards to specifically maintaining balance and stability, yoga postures often require maintaining balance on one leg or in challenging positions. Regularly practising these balancing poses helps to improve proprioception, which is the body’s ability to sense its position in space. Enhanced proprioception enhances spatial awareness and coordination, crucial for maintaining balance and stability as we age. Yoga involves a variety of stretching exercises that target different muscle groups and joints. Regular practice gradually increases the flexibility of muscles and tendons, helping to improve range of motion in the joints. By moving the body through a full range of motion, yoga helps to maintain and even increase flexibility, preventing stiffness and reducing the risk of joint-related issues. Yoga postures involve gentle movements and stretching, which stimulate the circulation of synovial fluid, a lubricating fluid found in the joints that helps reduce friction between the bones. This increased circulation helps nourish the joints, maintain their health, and promote better mobility. Many yoga poses require engaging and stabilising muscles that support the joints. Strengthening these supporting muscles helps to protect the joints and reduce the risk of falls or injuries.”
Yoga also benefits ageing individuals in terms of bone health. Osteoporosis, a condition characterised by decreased bone density and increased fracture risk, is a concern for many older adults, particularly women. Weight-bearing yoga poses, such as standing postures and inversions, provide a safe and effective way to stimulate bone growth, improve bone density, and strengthen the skeletal system. This aspect of yoga helps reduce the risk of fractures and promotes better overall bone health.
Studies of a 12 minute daily yoga regimen have been shown to be effective and safe in the treatment of osteopenia and osteoporosis. However, its application in prevention, on a broader range of probable fracture sites warrants additional research. A research study published in Annals of Internal Medicine discovered that a weekly yoga class enhanced mobility more than normal medical therapy for 313 persons with persistent low back pain.
According to Lilya , “ Yes, practising yoga can be beneficial for managing chronic pain and age-related ailments such as arthritis. For a better idea of how yoga can help please refer to the answers to question 1. One of the advantages of yoga is its adaptability to different individuals’ needs and abilities. Yoga poses can be modified to accommodate various physical limitations or conditions. A qualified yoga instructor can provide guidance on appropriate modifications and help tailor the practice to suit individual needs, ensuring a safe and effective practice.While yoga can be helpful in managing chronic pain and age-related ailments, it’s essential to consult with a healthcare professional or a qualified yoga instructor to ensure that the practice is appropriate for your specific condition. They can provide personalised guidance and suggest modifications that best suit your needs.”
Cognitive Benefits and Mental Well-being
Yoga involves mindfulness and meditation practices that promote relaxation and soothe the mind. Mentally, ageing can cause an increase in tension, worry, and sadness. Yoga cultivates inner calm and emotional balance via deep breathing practices, meditation, and focused awareness. Yoga, through promoting mental well-being, assists individuals in approaching the ageing process with a positive attitude and a higher feeling of contentment.
According to Lilya, “Yoga has been found to have cognitive benefits that can support brain health and memory, especially as we age. By managing stress, yoga indirectly supports cognitive function and memory. Yoga cultivates mindfulness and body awareness, training individuals to focus their attention on the present moment. This practice of sustained attention can improve concentration, cognitive performance, and memory. Mindfulness meditation, which is often part of yoga practice, has been shown to enhance working memory and attention span. Physical exercise, including yoga, has been linked to better brain health and cognitive function. Regular physical activity improves blood flow, enhances neuroplasticity (the brain’s ability to form new connections), and supports the growth of new neurons. These neuroprotective effects can help preserve cognitive function and memory as we age.”
Guide to Start Your Yoga Journey
“I’d say it’s great to consult with a healthcare professional before starting any physical activity, especially if you have pre-existing health conditions, it’s important to consult with your healthcare provider to ensure yoga is suitable for you. Then, find a qualified yoga teacher, preferably one experienced in teaching yoga to older individuals or those with specific needs. A knowledgeable instructor can guide you in proper alignment, modifications, and progression. Begin with gentle yoga classes or styles that focus on foundational poses, stretching, and relaxation. Hatha yoga, Yin yoga, or Restorative yoga can be good options for beginners. Most importantly, listen to your body! Pay attention to your body’s signals during practice. Respect your limitations and avoid pushing yourself beyond your comfort zone. Modify poses as needed to suit your individual needs and abilities.Slowly and steadily, gradually increase your practice. Start with shorter sessions, and gradually increase the duration and intensity of your practice over time. Consistency is key, so aim for regular practice rather than sporadic sessions.” advises Lilya
Anti Ageing Yoga
Beyond the physical and mental aspects, yoga offers a profound sense of energy, vitality, and rejuvenation. Through various breathing exercises known as pranayama, practitioners learn to expand their lung capacity, increase oxygenation, and invigorate the body. These practices boost energy levels and promote a sense of vitality, counteracting the potential decline in energy often associated with ageing.
According to Lilya Sabatier, “While all yoga poses can contribute to anti-aging benefits, there are some poses and sequences that are particularly beneficial. Here are a few examples:
Standing Poses: Standing poses such as Warrior II, Triangle Pose, and Tree Pose are excellent for building strength, stability, and balance. These poses engage the leg muscles, improve posture, and enhance overall body awareness. Standing poses help maintain bone density, prevent muscle imbalances, and promote a sense of groundedness and stability, which becomes particularly important as we age.
Twists: Twisting poses like Revolved Triangle Pose, Revolved Chair Pose, or Seated Spinal Twist can be beneficial for the spine and digestive system. Twists help improve spinal mobility, release tension in the back muscles, stimulate circulation, and aid digestion. Twisting poses can help maintain spinal health and alleviate stiffness and discomfort associated with ageing.
Inversions: Inversions, such as Shoulder Stand (Salamba Sarvangasana) or Legs-Up-The-Wall Pose (Viparita Karani), can offer numerous anti-aging benefits. These poses help improve circulation, reduce swelling in the legs, and reverse the effects of gravity on the body. Inversions also have a rejuvenating effect on the nervous system, promote mental clarity, and can help counteract the effects of aging on the skin.
Remember that it’s important to practice yoga poses safely and within your abilities. If you have any specific health concerns or limitations, it’s advisable to consult with a qualified yoga instructor who can guide you in selecting the appropriate poses for your needs.”
Additionally, yoga provides an opportunity for social connection and community engagement, which is crucial for overall well-being, especially in older adults. Attending yoga classes or group sessions fosters social interaction and a sense of belonging, reducing feelings of loneliness and isolation. The supportive and inclusive nature of yoga environments creates a space for individuals to connect, share experiences, and build meaningful relationships.
“The frequency of yoga practice depends on individual preferences, schedules, and physical abilities. Ideally, aim for a regular practice that suits your lifestyle. Starting with 2–3 sessions per week can be a good goal.” says Lilya
Biohacks for Incorporating Yoga into Your Daily Life
Practice yoga before starting the workday to reduce stress and get more movement
Mindfulness techniques such as yoga, meditation, and deep breathing, are effective stress management tools for dealing with stressful events in the workplace. By practising mindfulness, you can learn to focus your attention on the present moment and become more aware of your thoughts and emotions. This can help you better manage stress and improve your overall well-being. Research has shown that mindfulness practices offer several benefits, including reducing stress, improving mood, and increasing productivity.
Include 2 minute breathing practice to release stress
A 2-minute breathing practice can calm your mind and decrease stress by activating the body’s relaxation response, reducing the heart rate and blood pressure, and increasing oxygen flow to the brain, which promotes a sense of calmness and mental clarity. By focusing on the breath and engaging in deep, slow breaths, it helps shift your attention away from stressors and brings about a state of relaxation and mindfulness.A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body.
# Sit in a comfortable position.
# Relax your body, especially your neck and shoulders.
# Keep your eyes closed.
# By closing your mouth, inhale slowly through your nose.
# Hold on the breath for 2 seconds.
# Purse your mouth and exhale slowly through your mouth.
Boost your mental health by practising a relaxation technique or two
Boosting brain health is crucial for improving mood because scientific evidence shows that the functioning of our brain is closely related to our emotional state. Practising relaxation techniques, such as meditation, can benefit brain health by reducing stress levels and promoting neural plasticity. This, in turn, can lead to better emotional regulation and increased positive feelings.Determine which relaxation technique you would like to try: Yoga, breathing exercises or colouring-in activities.
# Find a quiet and comfortable space where you can practise your chosen technique.
# Set a regular time schedule for yourself to practise your chosen technique, if possible.
# Begin practising yoga or breathing techniques regularly. This can help you reduce stress, improve your mindfulness, and increase your sense of calm.
# Focus your mind on the present moment and let go of any intrusive thoughts or worries that may be causing stress or anxiety.
# Engage in colouring-in activities to improve your focus and concentration while also experiencing feelings of serenity and relaxation.
# Find friends or groups that also practise these techniques to provide support and accountability for one another.
# During practice, make sure to take deep, slow breaths to help improve oxygen flow to the brain and increase relaxation.
# Make sure to stick to your routine to see the full benefits of improving your mental and brain health with relaxation techniques like yoga, breathing exercises, and colouring-in activities.
Remember to also nourish your body physically, with healthy eating and exercise, to fully optimise your mental and brain health.
Movement-based mind-body practices have the potential to be extremely beneficial for supporting good ageing across the lifetime, not only because they boost physical and cognitive health, but also because they have a spillover impact which can contribute to a healthier lifestyle .In conclusion, yoga has a significant and favourable association with the ageing process. Yoga provides a comprehensive approach to ageing by integrating physical activity, breath practice, mindfulness, and meditation. It promotes physical health, improves emotional well-being, enhances cognitive function, strengthens bones, increases energy levels, and promotes social connection. By incorporating yoga into their lifestyle, older individuals may reap the myriad advantages it offers, improving their overall quality of life and wellbeing.
“ Everyone who practises yoga benefits from it in one form or another. “ says Lilya
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This newsletter is part of our ongoing series.
To learn more about how movement is medicine and how it can contribute to our longevity , click on the link below to check out the previous newsletters dedicated to this topic.
Stretch Your Mind and Body: Infusing Holistic Movement into Your Lifestyle for a Healthier You
Sources
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