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Relax into Yoga for Seniors: A Six-Week Program for Strength, Balance, Flexibility, and Pain Relief
Relax into Yoga for Seniors presents twelve principles of yoga practice for seniors, including those with limited mobility. This evidence-based workbook will guide you safely—step-by-step, and with posture illustrations—on a six-week program for improved balance, flexibility, and overall well-being. Managing the emotional and physical challenges that come with aging can be difficult. Seniors face a number of age-related issues, such as chronic pain, hypertension, heart disease, osteoporosis, arthritis, and anxiety and depression. And while some people may consider yoga a young person’s practice, there is a growing body of evidence that suggests yoga can be beneficial for a wide variety of age-related ailments. Relax Into Yoga for Seniors —based on the innovative Yoga for Seniors program, and including new material for fans of the Relax Into Yoga for Seniors DVD—provides a step-by-step guide that combines the best of modern, evidence-based medicine with the ancient wisdom, experience, and tradition of yogic teachings. With this book, you’ll explore what yoga is and how to do it safely, including important movement considerations like how to get up and down from the floor with care, and how to stand and sit with healthy postural alignment. With this popular program, you’ll be able to create a safe and effective individualized practice that will address your needs, take personal limitations into consideration, and help you relieve pain, become more flexible and active, and connect more deeply with your inner experience.
Relax into Yoga for Seniors includes free downloadable guided audio practices and printable PDFs. Instructions for downloading these extra features can be found on page 229 of the book.
Relax into Yoga for Seniors includes free downloadable guided audio practices and printable PDFs. Instructions for downloading these extra features can be found on page 229 of the book.
- GenresHealthNonfiction
272 pages, Paperback
First published November 1, 2016
104 people are currently reading
507 people want to read
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December 7, 2016
This is an excellent introduction to yoga. It’s geared towards seniors but I think it would be beneficial to anyone learning the poses and setting up a home routine for themselves.
The book starts off with several chapters detailing the benefits of yoga, particularly for seniors. It talks about the vicious cycle of inactivity as we age. Movement hurts so people stop moving. Unused muscles become weak, which leads to more pain and immobility so people move even less. Not moving leads to weight gain, increased pain, plus the increased risk of heart disease and other health issues. The basic message of those first chapters is to keep moving and yoga is a great way to do that. Those first chapters also delve into what movements you should or shouldn’t do if you have specific health problems, such as heart and circulatory problems, osteoporosis, joint problems and arthritis, joint replacement, lung disease, cancer or chronic pain.
This is a six-week program so that yoga positions are separated into six sections. The first section describes the foundational practices that should begin and end each yoga session. That includes the three-part breath and range-of-motion sequence that would start your session to relax you and loosen you up. Also it describes the relaxation pose that you would end each session with.
For the remaining five weeks, you would start off with the three-part breath and range-of-motion sequence, then add that week’s poses, ending with the relaxation pose. Some of the poses require a chair, most don’t. Each of the poses have very detailed instructions, including tips you should remember as you do the pose and cautions that you should take if you have limited movement or a particular health issue, including a picture of the pose. The book ends with additional practices to enhance vigor and relaxation and also how to set up your own personal program. I haven’t finished all six weeks yet but I haven’t come across any that I’ve found hard to do.
What makes this book unique from any other yoga book that I’ve had is ability to download audio guided practices. You should look through each pose explanation very carefully so you have a good understanding of what you will be doing in the session and then download that week’s practice and just follow the very calm, relaxing voice of the instructor who will slowly walk you through each pose. The only thing I wish they had done with the audio downloads is to include the beginning and ending poses with each week’s new poses so you don’t have to first listen to the beginning of week one, switch to the week you’re on and then go back to the download of the first week to end. I’m sure as you keep practicing, those beginning and ending poses will become routine and you’ll no longer need to listen to them. These audio downloads are like having your own personal yoga instructor in your home.
Highly recommended to anyone beginning a gentle yoga practice.
I won this book in a Goodreads giveaway and have no obligation to write a review.
The book starts off with several chapters detailing the benefits of yoga, particularly for seniors. It talks about the vicious cycle of inactivity as we age. Movement hurts so people stop moving. Unused muscles become weak, which leads to more pain and immobility so people move even less. Not moving leads to weight gain, increased pain, plus the increased risk of heart disease and other health issues. The basic message of those first chapters is to keep moving and yoga is a great way to do that. Those first chapters also delve into what movements you should or shouldn’t do if you have specific health problems, such as heart and circulatory problems, osteoporosis, joint problems and arthritis, joint replacement, lung disease, cancer or chronic pain.
This is a six-week program so that yoga positions are separated into six sections. The first section describes the foundational practices that should begin and end each yoga session. That includes the three-part breath and range-of-motion sequence that would start your session to relax you and loosen you up. Also it describes the relaxation pose that you would end each session with.
For the remaining five weeks, you would start off with the three-part breath and range-of-motion sequence, then add that week’s poses, ending with the relaxation pose. Some of the poses require a chair, most don’t. Each of the poses have very detailed instructions, including tips you should remember as you do the pose and cautions that you should take if you have limited movement or a particular health issue, including a picture of the pose. The book ends with additional practices to enhance vigor and relaxation and also how to set up your own personal program. I haven’t finished all six weeks yet but I haven’t come across any that I’ve found hard to do.
What makes this book unique from any other yoga book that I’ve had is ability to download audio guided practices. You should look through each pose explanation very carefully so you have a good understanding of what you will be doing in the session and then download that week’s practice and just follow the very calm, relaxing voice of the instructor who will slowly walk you through each pose. The only thing I wish they had done with the audio downloads is to include the beginning and ending poses with each week’s new poses so you don’t have to first listen to the beginning of week one, switch to the week you’re on and then go back to the download of the first week to end. I’m sure as you keep practicing, those beginning and ending poses will become routine and you’ll no longer need to listen to them. These audio downloads are like having your own personal yoga instructor in your home.
Highly recommended to anyone beginning a gentle yoga practice.
I won this book in a Goodreads giveaway and have no obligation to write a review.
December 7, 2016
This book is a gem!
I have been teaching yoga for 17 years and am a yoga teacher trainer for both entry and advanced level yoga teachers. As such, I am always on the lookout for solidly researched, well-written books on yoga technique 1) to enhance my teaching skills and teach to other yoga teachers, and 2) to recommend to students for doing yoga at home when they can’t get to a yoga class. Relax Into Yoga for Seniors fits the bill on both counts.
First, the layout of the book is comprehensive and approachable, beginning with basic information and guidelines on safety and the practical aspects of yoga, to laying out a 6-week progression of poses and actions that allow the student to gradually become more comfortable, strong, and flexible. Further, a huge plus is the book’s focus on making yoga accessible to all people, to all types of bodies. The book’s target audience is seniors, and it accomplishes that goal very well. However, most of its guidance could apply to the general population, anyone new to yoga, or anyone just wanting to take a more gentle approach to beginning yoga. Moreover, its guidance on yoga adaptations for such challenges as arthritis, osteoporosis, joint replacement, heart/lung/circulatory issues, chronic conditions, and cancer, all issues present in both our aging and general populations, along with as its illustrations of real people with real, less-than-perfect bodies, makes it highly accessible to a wide audience.
In addition, the book is a treasure trove of additional resources. There are links in every chapter for downloading audio recordings to lead the reader through the breath work, meditations, and yoga postures presented in the book. The authors have even thought about yoga teachers and have provided a link to a guide for helping yoga teachers begin adjusting their instructions to safely and effectively work with aging populations.
So, I shall be recommending this excellent book as a resource to yoga students, especially to gentle and extra gentle yoga students, to yoga students healing from trauma and stress, and to yoga teachers as a resource to enhance their teaching skills for teaching seniors and students with illnesses, injuries, and special conditions.
Finally, I had the good fortune to study with the authors in 2011 at Duke Integrative Medicine’s Therapeutic Yoga for Seniors Professional Training (now Integrative Yoga for Seniors). Their knowledge and skill in adapting yoga to the needs of seniors, as well as their deep understanding of the yoga practice and ability to explain how to safely adapt the yoga came through in every class. This book represents their deep love of sharing yoga with all.
I have been teaching yoga for 17 years and am a yoga teacher trainer for both entry and advanced level yoga teachers. As such, I am always on the lookout for solidly researched, well-written books on yoga technique 1) to enhance my teaching skills and teach to other yoga teachers, and 2) to recommend to students for doing yoga at home when they can’t get to a yoga class. Relax Into Yoga for Seniors fits the bill on both counts.
First, the layout of the book is comprehensive and approachable, beginning with basic information and guidelines on safety and the practical aspects of yoga, to laying out a 6-week progression of poses and actions that allow the student to gradually become more comfortable, strong, and flexible. Further, a huge plus is the book’s focus on making yoga accessible to all people, to all types of bodies. The book’s target audience is seniors, and it accomplishes that goal very well. However, most of its guidance could apply to the general population, anyone new to yoga, or anyone just wanting to take a more gentle approach to beginning yoga. Moreover, its guidance on yoga adaptations for such challenges as arthritis, osteoporosis, joint replacement, heart/lung/circulatory issues, chronic conditions, and cancer, all issues present in both our aging and general populations, along with as its illustrations of real people with real, less-than-perfect bodies, makes it highly accessible to a wide audience.
In addition, the book is a treasure trove of additional resources. There are links in every chapter for downloading audio recordings to lead the reader through the breath work, meditations, and yoga postures presented in the book. The authors have even thought about yoga teachers and have provided a link to a guide for helping yoga teachers begin adjusting their instructions to safely and effectively work with aging populations.
So, I shall be recommending this excellent book as a resource to yoga students, especially to gentle and extra gentle yoga students, to yoga students healing from trauma and stress, and to yoga teachers as a resource to enhance their teaching skills for teaching seniors and students with illnesses, injuries, and special conditions.
Finally, I had the good fortune to study with the authors in 2011 at Duke Integrative Medicine’s Therapeutic Yoga for Seniors Professional Training (now Integrative Yoga for Seniors). Their knowledge and skill in adapting yoga to the needs of seniors, as well as their deep understanding of the yoga practice and ability to explain how to safely adapt the yoga came through in every class. This book represents their deep love of sharing yoga with all.
June 28, 2021
A lot of books on chair yoga don't address the specific populations--the big book everyone refers to features as a model your typical young, fit, pretty, white woman. That's great, because chair yoga is NOT just for the old people, but it's great for office yoga (you don't need to change clothes) or traveling on a train or plane yoga, etc. But it doesn't quite hit the needs of the older population.
This book hits that spot perfectly. The book discusses the issues of the body as it ages, the challenges, and overall has a wonderful focus on 'don't get hung up on what their version of the pose looks like'. If their Eagle Arms looks like they're just giving themselves a hug...it's enough. The focus on working with the bodies as they are is fantastic. It also deals with challenges seniors face, like standing and sitting, and balancing, and works with these. All, at the same time, while still being YOGA--a non spiritual yoga, perhaps, but a real experience of yoga that's not just about body flexibility, better breathing, but also mental focus and relaxation. It's useful for people on their own, especially with the 6 week program, but is also essential for teachers looking to branch out into this wonderful area to bring yoga to everyone, including people who can't make it to the studio.
This book hits that spot perfectly. The book discusses the issues of the body as it ages, the challenges, and overall has a wonderful focus on 'don't get hung up on what their version of the pose looks like'. If their Eagle Arms looks like they're just giving themselves a hug...it's enough. The focus on working with the bodies as they are is fantastic. It also deals with challenges seniors face, like standing and sitting, and balancing, and works with these. All, at the same time, while still being YOGA--a non spiritual yoga, perhaps, but a real experience of yoga that's not just about body flexibility, better breathing, but also mental focus and relaxation. It's useful for people on their own, especially with the 6 week program, but is also essential for teachers looking to branch out into this wonderful area to bring yoga to everyone, including people who can't make it to the studio.
Read
February 8, 2017This is THE book on this subject: yoga for people with limitations, mainly seniors. And here, you thought yoga was all that impossible bendy stuff. Asanas are only a part of yoga and there is nothing that says you have to be a human pretzel to perform an acceptable practice. While the individual practitioner might be able to follow this program, crafting a practice suited to their abilities, the tone of the book is geared more for teachers and therapists. The authors are the founders and facilitators of a program at Duke University to teach their methods to yoga instructors.
The first half of the book is about the spiritual underpinnings of yoga, applicable to anyone: "I am not the physical form I experience today. I am not my thoughts. I am not my feelings. These come and go. I am the awareness that doesn't change." There is the spirit of yoga, sutras and miyamas, focus on the breath, prana or life force, and meditation, the steadying of the mind. Yoga is non-judgmental, non-competitive and about how you live as much as it is about what you do. The summary introduction to the ideas of yoga is superb and easy to understand. Then there is preparing for the physical aspects of yoga practice: safe space, preparing the body, preparing the mind and explaining the overall rhythm of a practice. I especially appreciated the initial focus, when discussing a posture sequence, of breath and preparation through range-of-motion exercises. Several series of postures are given, in groups with specific focus: standing, seated, balance, back-strengthening and core strengthening. Each posture is given with motions to attain and release, modifications for various body conditions and conformations, and illustrated in one or more of its possible modifications.
The first half of the book is about the spiritual underpinnings of yoga, applicable to anyone: "I am not the physical form I experience today. I am not my thoughts. I am not my feelings. These come and go. I am the awareness that doesn't change." There is the spirit of yoga, sutras and miyamas, focus on the breath, prana or life force, and meditation, the steadying of the mind. Yoga is non-judgmental, non-competitive and about how you live as much as it is about what you do. The summary introduction to the ideas of yoga is superb and easy to understand. Then there is preparing for the physical aspects of yoga practice: safe space, preparing the body, preparing the mind and explaining the overall rhythm of a practice. I especially appreciated the initial focus, when discussing a posture sequence, of breath and preparation through range-of-motion exercises. Several series of postures are given, in groups with specific focus: standing, seated, balance, back-strengthening and core strengthening. Each posture is given with motions to attain and release, modifications for various body conditions and conformations, and illustrated in one or more of its possible modifications.
Read
November 20, 2016This books offers a clear, interesting and useful explanation of what yoga is, why people use it, how to get started, and how to practice yoga safely if you have health challenges, or if, like me, you are just "older."It provides a very specific program for building skills over a six-week period. The exercises are nicely illustrated and well-described, and readers can download audio from the Harbinger website to talk them through the routines. The authors offer lots of suggestions to help readers tailor the program to their specific needs. As a psychotherapist, I also appreciate the emphasis on the benefits of yoga practice for both emotional healing and management of chronic pain.
December 12, 2016
Relax into Yoga for Seniors is a landmark publication for both students and teachers. This book is beautiful in design with large print, easy to understand language, and clear diagrams of movements. It offers essential knowledge for more vulnerable bodies whether due to age or circumstance. This book is unique in emphasizing both a mindful approach to movement and evidence-based guidelines for safety and effectiveness. Links to downloadable guided practices, worksheets, and an instructor manual are provided. As an experienced instructor, I am using it with mindfulness and yoga students as well as health coaching clients. This reference is wise for every aging body!
April 29, 2018
I borrowed the ebook from the library; it seems the paper version is not readily available in our area. It's worth having, so I think I will order one from our book store. There is a lot of positive feedback in the book and since I was never a student I had not preconceived ideas of yoga. This book could be for any age and so I would recommend it to anyone who wants to self start this 6 week program. But, having said that, you should definitely read the book first before flipping right to the poses. It also gives you a website for downloading the audio for setups etc.
May 23, 2023
This is the perfect book for a mobility-limited, 1st time yoga seniors - the approach is gentle and appropriate for those just beginning to explore yoga and its practices. The medical information is accurate, well explained, and invaluable. It has good information on how to be safe with various health and conditions, giving ways to work up to the poses - it includes poses for laying, chair, and wall. However, I wanted to deduct a point, because it's not for healthy, mobile seniors, as the title might imply, and if you can do a gentle yoga class, you've already outpaced this book.
February 6, 2017
My husband and I are both using this book. My husband who is not flexible is doing well and I who have major back issues is also able to do the poses. I do my best and we encourage each other in the use of this book. We were not very good through the holidays but will be back at it now that the holidays are over. I am hoping this will help me as I continue to loose weight. I will update as time passes to see how we are both doing.
December 31, 2018
Lovingly presented by two leaders in integrative yoga for older adults. As a yoga therapist who specializes in helping older adults age into vitality I recommend this book all the time.
January 12, 2020
Helpful, but not my favorite yoga book. Has line drawing illistrations. Probably a good introduction for seniors who are very new to yoga.
July 4, 2021
Principles extend not just to seniors but should be followed in every class
Kimberley has 20 years of teaching yoga experience, and like Krucoff with 30 years of practi3 and 18 years of teaching has spent a decade teaching at the Duke University Integrative Health Care centre, producing the first teacher training for Therapeutic Yoga for Seniors in Autumn 2017, where they married safety aspects, knowing the conditions many western seniors presented with , to the Eastern philosophy and practice that is Yoga using the central tenet from practise of “I am not the physical form I experience today. I am not my thoughts. I am not my feelings. These come and go. I am the awareness that doesn’t change.” combined with, as the introduction says, “if you can breathe, you can relax into yoga.”
Asanas shown are shown in variations for less strong physical bodies, suitable for more Golden Beginners, along with the message that ‘the critical counterbalance of undoing, of slowing down, of savoring the moment and knowing more fully what life is presenting right now.’ Is key. The authors have 10 principles in their method
1. First, do no harm
2. Create a safe environment
3. Encourage yogic balance (sthira and Sukha, effort and ease)
4. Meet yourself where you are
5. Emphasis feeling over form
6. Honour the inner teacher
7. Encourage gratitude and joy,
8. Emphasise Fluidity
9. Use skilful language
10. The practice is about you, not the pose.
This list to me should speak to ever yoga teacher in every class, not just in a ‘yoga for seniors’ setting. If this was the case how many more yogis would be uninjured, how many would not come up with the saying I can’t do yoga as I am too inflexible, can’t touch my toes etc. A common list of golden age ailments is provided along with suggestions for how and why to practice before the Asana are commenced. The emphasis is on breath, being aware, creating a safe space and practice and functional movement, even going as far as showing how to get up and down off the floor. Additional resources are provided on line for teachers, readers etc. with complete audio of each weekly class to help you follow. With the six week practice building slowly and, in my opinion, safely, building up your powers of interception and proprioception. This book would be safe, in most cases, for a Golden Age Yogi to follow at home, but I would also recommend for all yoga teachers, as you never know who might show to your classes. The approach definitely embraces a yogic philosophy for an Asana practice and provides the central requirement of universal love and by following the 10 principles in all yoga classes will make yoga for more accessible to all who wish to experience it.
Kimberley has 20 years of teaching yoga experience, and like Krucoff with 30 years of practi3 and 18 years of teaching has spent a decade teaching at the Duke University Integrative Health Care centre, producing the first teacher training for Therapeutic Yoga for Seniors in Autumn 2017, where they married safety aspects, knowing the conditions many western seniors presented with , to the Eastern philosophy and practice that is Yoga using the central tenet from practise of “I am not the physical form I experience today. I am not my thoughts. I am not my feelings. These come and go. I am the awareness that doesn’t change.” combined with, as the introduction says, “if you can breathe, you can relax into yoga.”
Asanas shown are shown in variations for less strong physical bodies, suitable for more Golden Beginners, along with the message that ‘the critical counterbalance of undoing, of slowing down, of savoring the moment and knowing more fully what life is presenting right now.’ Is key. The authors have 10 principles in their method
1. First, do no harm
2. Create a safe environment
3. Encourage yogic balance (sthira and Sukha, effort and ease)
4. Meet yourself where you are
5. Emphasis feeling over form
6. Honour the inner teacher
7. Encourage gratitude and joy,
8. Emphasise Fluidity
9. Use skilful language
10. The practice is about you, not the pose.
This list to me should speak to ever yoga teacher in every class, not just in a ‘yoga for seniors’ setting. If this was the case how many more yogis would be uninjured, how many would not come up with the saying I can’t do yoga as I am too inflexible, can’t touch my toes etc. A common list of golden age ailments is provided along with suggestions for how and why to practice before the Asana are commenced. The emphasis is on breath, being aware, creating a safe space and practice and functional movement, even going as far as showing how to get up and down off the floor. Additional resources are provided on line for teachers, readers etc. with complete audio of each weekly class to help you follow. With the six week practice building slowly and, in my opinion, safely, building up your powers of interception and proprioception. This book would be safe, in most cases, for a Golden Age Yogi to follow at home, but I would also recommend for all yoga teachers, as you never know who might show to your classes. The approach definitely embraces a yogic philosophy for an Asana practice and provides the central requirement of universal love and by following the 10 principles in all yoga classes will make yoga for more accessible to all who wish to experience it.
May 22, 2020
I started this book during the first week of the "hunkering down". It is very helpful and provides an accessible way for me to use yoga and meditation. There is an audio accompaniment which allows me to put the book down and just listen. I have arthritis everywhere - had mostly successful spinal surgery 5 years ago - and nothing I am asked to do hurts or causes distress. I use a mat on the floor, and feel good about getting down that far everyday! These are the same folks (Duke University) who did the research resulting in Strong Women Stay Young......
Highly recommend this book and program.
Highly recommend this book and program.
August 31, 2020
A good introduction to yoga for someone like me. I am right at the edge of becoming a senior, and I am as flexible as a steel I-beam. I heard the author on a podcast of "The People's Pharmacy." I was always curious about yoga but not curious enough to go to a class just yet. This book was the perfect intro for me.
June 5, 2020
Excellent book for someone new to yoga
September 28, 2020
As a fitness professional who works with the senior population, I found this book to be extremely helpful.
July 26, 2022
I've ordered a copy of this from the bookstore. Hope it will stay with me for the next 20 years and keep me stretched and moving.
November 29, 2016
Clear and simple explanations and diagrams of poses in large print format. Perfect for older adults as well as anyone ready to ease gently into a yoga practice.
March 7, 2018
A very useful, practical guide for learning and teaching yoga to seniors.
March 17, 2018
"Relax Into Yoga for Seniors" is an excellent introductory guide for anyone looking for safe and effective entry-level yoga instruction. It is extremely well written and aimed at those who might otherwise shy away from yoga because they perceive it as too difficult for aging bones and joints. This easy-to-read text is backed by solid medical and therapeutic clinical research and offers a wealth of information on the benefits of mindfulness and meditation as well as improving one's balance, agility and strength. The accompanying line drawings should also be helpful to beginners. However, I was unable to download the recommended free audio files from the New Harbinger website. I followed the instructions, registered and registered this book, but when I tried to access the files, the site required me to login again, but then didn't recognize my login???
Displaying 1 - 20 of 20 reviews