34 Daily Express Monday, April 6, 2020
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I
F YOU are over 70 then you
may be self-isolating to reduce
the risk of contracting
coronavirus. But even though
you’re at home, you can still
keep active with seated yoga.
Sometimes called “gentle years
yoga”, seated yoga is a series of
exercises performed while seated
or standing with a chair.
While it’s ideal for people who are
70-plus, anyone can do it and feel
the benefits. The gentle practice is
based on hatha yoga, which involves
moving the body into poses while
working with the breath.
I’ve been practising yoga for more
than 20 years and I recently started
teaching my own students. One of the
classes I lead is seated yoga at a
residential unit. Like a traditional
yoga class, I include warm-up poses,
strength builders and moves to
increase flexibility – it really is an
all-over body workout.● The British Wheel of Yoga will soon
be launching online Gentle Years Yoga
classes. Visit bwy.org.ukTHE BENEFITS
Gillian Osborne, vice-chair of
The British Wheel of Yoga says:
“Gentle years yoga is an ideal way
for older adults and less able
individuals to keep fit and
experience the benefits of this
ancient practice.
“The most commonly-cited
physical benefits of seated yoga
include improved mobility,
flexibility and reduced pain. Other
benefits of yoga for the elderly
include stress-relieving effects,
improved mood and a reduced
frequency of panic attacks.”HOW TO START
Create a space that supports
your seated yoga practice.
● Find a sturdy chair, without
arms, that doesn’t wobble.
● Play relaxing music and put
your mobile on silent.
● Wear loose-fitting clothing
that allows you to move freely.
● Try to practise at least two
hours after a meal.20-MINUTE
WORKOUT
Try these simple
exercises for 20
minutes every
other day – or
every day if you
already have an
exercise routine.
Listen to your
body – if you
feel discomfort,
stop or don’t go
as deeply into
the pose. If you
have any
concerns,
consult your
doctor before
trying this or any
new exercise
routine.1
CONNECT TO
THE BREATH
Focusing on your breath
is an ideal way to centre
yourself and settle into
the practice. Do this
exercise with your
eyes open or closed.
1 Place your feet firmly
on the floor, hip distance
apart, and straighten
your spine.
2 Gently roll your
shoulders back, open
your heart area. Let
your hands rest on top
of one another.
3 Take deep cleansing
breaths in and out
through the nose.
4 Focus on your breathing
for a few minutes or until
you feel ready to begin.2
NECK & WRIST ROLLS
Warm up the body
with some gentle circular
movements to loosen
tight muscles.
1 Move your chin slowly
down to your chest, then
raise your chin so your head
falls backwards – be mindful
of your natural range of
neck movement.
2 Move the head from
side to side. Look left,
look right.
3 Gently circle the wrists
one way, then reverse.3
CAT & COW
This exercise promotes
flexibility in the spine.
Don’t pause the breath
between Cat and Cow,
try to create one flowing
movement.
1 As you inhale for Cow, lift
your chin up to the sky, open
your chest and squeeze your
shoulder blades together.
2 As you exhale, move chin
to chest, round the back and
pull in your abdomen. Repeat
the cycle two more times.Compiled by
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