Yoga for Seniors – At the World Partnership Walk
On Sunday, May 26 from 9am to 10am at Metro Hall in Toronto, I will be leading a Yoga segment for Seniors at the World Partnership Walk. Come out and support this amazing event and bring your friends and family.
Here is a selection of exercises to get everyone warmed up for the Walk:
These basic moves promote flexibility by loosening the muscles. These movements should be practices slowly with focus on the breath. Focusing on the breath encourages the mind to relax. For anyone with pre-existing conditions or a sedentary lifestyle check with your doctor before starting an exercise program. And most importantly – you know your body best – if it hurts – don’t do it.
Alternate nostril breathing
Use the thumb of your right hand to block off your right nostril, fingers are pointing straight up like an antennae. Breathe long and deep through the left nostril 1 minute. Switch sides. 1 minute.
Drop your right ear to your right shoulder and inhale as you circle your neck back and inhale as you circle your neck forward. 5 x and then go in the opposite direction 5x.
Roll your shoulders up and back 5x. roll your shoulders forward. 5x.
Bring your left arm up over your head, palm touching the back of your shoulder. Using your right hand, press your elbow back to further the stretch. 1 minute. Switch sides. 1 minute.
Interlace your fingers behind your back. Inhale as you extend your arms up, breath long and deep. Relax the pose and inhale as you bring the arms up again. 3 x
Pull the fingers of your right hand back gently with the left hand hold for 10 seconds. Switch sides for ten seconds.
Ankle Rotation + Point and Flex
Extend your legs out in front of you, toes pointing toward the sky. Rotate your ankles in one direction, alternatively pointing and flexing your feet to stretch the Achilles tendon. 1 minute. Rotate in the opposite direction. 1 minute.
Stand up slowly and bring your hands onto your hips. Gently rotate your hips in one direction. 1 minute. Rotate in the other direction. 1 minute.
Bring your left foot forward and bend the knee. Bring left arm up and the thumb up. Hold 1 minute. Switch leg and hold for 1 minute.