Seniors' Morning Yoga Routine

Hi there, welcome to Yoga & You. I am Sanjana, a passionate yoga teacher from India, here to share a simple sequence specially designed for elders to practice in the morning, which will help awaken the mind, release stiffness, and improve circulation. You can remain seated on the floor or on the chair, whichever is more comfortable for you. Place the palms comfortably on your thighs, keep your eyes closed, spine well lifted. Have your shoulders relaxed, face relaxed, all your thoughts aside, and focus on your breathing.

We'll be taking five deep breaths together. We are going to be inhaling through your nose, exhaling through the mouth. We'll start inhaling. Exhale. Continue. Three. Four. And five. Simply observe. We are going to be inhaling through your nose, and five. Simply observe your breath and mentally prepare yourself for the coming practice. Gently open your eyes.

Okay, slowly come to a seated position with your legs stretched forward in Dandasana. Have the palms comfortably rested on your sides, shoulders relaxed, and look into your feet. We'll start with simple toe movements, opening and closing the toes. One, and five. Now you're going to flex and extend the foot, point your toes forward and pull it back. One, two, three, four, and five.

Center the last one for the feet, ankle rotation, circles, one, two, three, four, and five. We'll move the other direction now. One, two, three, four, and five. So from the bottom, we are going to go step by step, warming up every joint. So next comes the knee, bend your right knee, and hold under the thigh. And lift the foot slightly off the mat.

As you inhale, try to straighten as much as your comfortable. Exhale, and relax. One, inhale, exhale, two. Inhale, exhale, three, two more times. Inhale, exhale, inhale, and exhale. You can release the right. Now we'll repeat on the left, bending the knee, holding under, slightly lift the foot off. Try not to lean back too much. Spine almost neutral. Inhale, exhale, inhale, exhale, inhale, exhale. Inhale, exhale, inhale, exhale, last one. Inhale, exhale, slowly, release your legs.

Next is for the hips. You can comfortably take your hands behind wherever you're reaching, bend your knees, and keep the feet slightly wider, not too close. We're just going to be dropping the knees on either side. So to your right and to the left, as much as you're comfortable. To the right and to the left. And, right, left, right, left. One last, to the right and to the left.

Okay, back to Dandasana, stretch your legs. The next one, we're going to be doing simple twists. We'll be doing the dynamic movement along with your breathing. You will inhale in the center as you exhale right hand back. Left hand comes outside the right knee wherever comfortable. Inhale to the center. Exhale to the other side. Inhale, exhale to your right. Inhale, exhale to your left. Inhale, focusing more on rotating with the shoulders. Right, inhale, exhale, left. Inhale, keep breathing to the right. Inhale and to the left. Last set. Inhale, exhale to your right. Inhale, exhale to the left. Inhale, center.

The next one, we are going to be doing lateral stretches for the spine, which we are going to be bending sideways. So here you start by raising your hands up. You're inhaling here, lifting tall in the center. Exhale, right hand down and to the side. Inhale, exhale and change. Inhale, exhale, right. See if you can bend your elbows without lifting the hips. Inhale, exhale to the left. Inhale, keep the neck neutral, keep going right and left. Two more, inhale, exhale, inhale, exhale. Last time, inhale, exhale, go to your deepest. Inhale, exhale and left. Inhale, center. Back to the center.

We are moving to the neck now. Consciously, lift your chin, look up and down. Gentle movements, look up and down. Look up and down. Center, turn the neck. Look through your right shoulder and your left. Slow to the right and to the left. Shoulders are relaxed to the right and to the left. Center, last one, looking straight. Tilt your head towards your shoulder to the right and to the left. Right and left. Right and left. Center, stretch your hands forward.

We'll just do a few finger movements. You're simply opening and closing the palms. We'll start 5, 4, 3, 2, 1. Now close the fist. Wrist rotation, 5, 4, 3, 2, 1. Change, 5, 4, 3, 2, 1. Next is for your elbows. Simply bend, palm over the shoulder, open 1, 2, 3, 4 and 5.

The last one, for your shoulders, close your fingertips and keep them over the shoulders. Lift your elbows, try to touch or bring them as close as you can in front, down and back. Maximum range of motion. Two, feel as you rotate. Three, deep breath. Four and five. Other way. So from down, you try and touch up and back. One, two, three, four and five.

Now we'll do one last stretch to feel good before we move to the next segment. Keep your palms slightly behind wherever you can reach. Roll your shoulders and lift your chest. Push it forward. Your hips are grounded. You're pushing the chest forward. If you feel good and comfortable, you can also drop the neck slightly without straining the neck or shoulders. Five, keep pushing forward. Four, you're breathing through the nose. Three, two, one, exhale and come back.

Now slowly come up to a standing position. We'll do a few hip rotations. Place your hands on your waist and keep your feet wider, hip width apart. Push your hips forward to the right, to the back, and to your left. One, slow and big circles. Two, feel as you rotate. Three, four, feel free to bend your knee if you feel like, and five. Other side. So forward to the left, back and right. One, slow, deep breaths as you're doing this. Two, three, four and five. Back to center.

Now you're bringing your feet together for a side stretch. You can start with the hands on your waist. Slowly raise your right hand up. Lift tall in the center without pushing your hips back to this side, as much as your comfortable. Five, you're either looking straight or slightly upward. Four, three, two, one, inhale slowly come up. Exhale, right hand back on your waist. Place the left hand. As you inhale, raise the hand. Push tall in the center. Exhale to the side. Five, breathe. Push inhalation. Try to lean in. Exhale, see if you can go a little deeper. Three, two, one, inhale. Exhale, release. Release your hand.

Next we'll do something active for your legs. You're just going to march with the legs. You can keep the feet however comfortable you are. You'll try to lift the knee up to your hip level. Right, left. If you feel like you're losing balance, you can face a wall. Place the palms on the wall and do the same. Let's continue. Right and left. Right and left. High, right and left. Last time to the right and to the left.

Now we'll relax in a forward fold. Again you're keeping the feet wide. You're going to inhale, raise the hands, and hold the elbows over your head. As you exhale, bend from the hip. It's okay if your back is rounding, wherever you feel comfortable and relaxed. Stay there. Five, deep breaths through your nose. Four, if you feel like swinging, you can move to the right and the left. Three, you can also bend your knees here if you feel like. Two and one. From here, come down to a seated position.

Now we'll be doing something for strengthening the spine. Just lie down on your belly. Once you're here, slowly lift your chest and support the shoulders with your elbows. Now here don't allow the shoulders to drop and come close to your ear. You're constantly pressing and lifting your chest. Also you're not straining the neck. Just keep it neutral and take five deep breaths. Five, four, three, two, one.

Next we're going to do a simple movement with the legs. It's just going to alternately bend the knees. You'll start right and left. Right and left. It's just a feel-good movement. Right and left. Relax. You can hold the elbows in front. Simply rest the forehead on your forearms and relax here. Deep breaths. Three, two, one.

Now roll over to your back. Lie down comfortably and bend your knees. We're going to do Setu Bandhasana, or the bridge posture. This is very good for increasing your glute strength, stability, as well as for your back. You're keeping the feet hip width apart, placing the palms comfortably on the sides. Take one deep breath. Rest onto your feet. Raise your hips up and hold. Five, four, three, two, one. As you exhale, release the hip.

Now release your left leg. Bring the right knee closer to your chest and hug. Four, three, two, one. Release the right leg. Bend your left knee and hug. Five, four, three, two, one. Now let your left leg remain there. Bring the right leg also forward, having both the knees to your chest.

Now we'll finish with a small twist. Place the palms on the sides of your shoulder, palms facing down so that you have grip. Now inhale here. As you exhale, take both the knees to your right hand and look through your left shoulder. Five, four, three, two, one. Center. We'll go to the other side. Five, make sure your shoulders are pressed and only hip is lifted. Four, three, two, one. Inhale, slowly, release.

That's it for today. Thank you for watching and practicing with me. Try to practice the sequence at least two to three times a week, or as frequently as you can, for better results. Have a good day. Thank you.