Intermediate Level Yoga for Older Adults. Move it Series. Our yoga student is Peggy Lewington.

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1 Intermediate Level Yoga for Older Adults Move it Series Our yoga student is Peggy Lewington. Peggy has never before done yoga. She is 82 years of age.

2 Intermediate Level Yoga Flow Written and demonstrated by: Emily Elliot YTT Certified Candidate for Doctor of Naturopathic Medicine (2016) Copyright: 2013 ISBN: Produced for: DementiAbility Enterprises Inc. as part of the Move It Series Downloadable from: To order a hard copy: visit our website or us at leighann@dementiability.com The Move It series focuses on enhancing abilities by integrating body, mind and spirit.

3 Medical Disclaimer: *Always check with your doctor before engaging in any form of activity, including yoga. If you suspect that your body is encountering a medical emergency, please call your doctor or dial 9-1-1immediately. We incur no liability for the use of the information and poses contained within this document whether direct, indirect or resulting from the use of this information. When engaging in any or all of these poses, you do so at your own risk. Always listen to your body and only do what feels right.

4 There are two ways to use this book. 1) You can use it on your own: You can use this manual to do yoga poses on your own. To begin, do some or all poses according to how much experience you have had with yoga poses and how conditioned your body is when you begin. It is important to begin slowly, with the objective of building your body over time. Please use the diamonds below as your guide. Select the poses you want to begin with and then take a deep breath, relax and begin. Enjoy! 2) You can use it as a guide when leading a group: Always make sure that each person in your group has had a medical check before he/she engages in your yoga session. Begin with deep breathing exercises and then move to the stretches. Begin with basic stretches before moving onto more advanced stretches. Please use the yoga diamonds below as a guide for your practice.

5 The benefits of yoga. Yoga: Calms the nervous system and encourages deep breathing. Improves circulation. Decreases anxiety. Strengthens and improves muscle and bone strength. Contributes to better sleep. Improves range of motion and flexibility. Unifies body, mind and spirit. Reduces pain by teaching proper alignment of the body. 2013%Demen*Ability%Enterprises%Inc.%

6 The Do s of Yoga. Please speak with your doctor before engaging in these body movements. Always consider your physical history before you begin. How often do you exercise? Ask yourself how ready you are for this program before you begin. Listen to your body, when you feel like you have reached your limit - STOP! Never push yourself to the point that you feel dizzy. If you cannot hold a certain position today - STOP! It takes time for our bodies to build up the strength that it requires to hold a pose for a lengthy period of time. Unless you have a very conditioned body, it is recommended that you keep your eyes wide open while engaging in yoga. Create an intention. Any time that you feel your mind wandering, come back to your intention. What is an intention? An example of an intention is focusing on a positive thought like love, healing and peace. Engage in the present moment and find space in your body to expand within the limits of your own practice. Make sure that you spread your feet apart to help to maintain balance. Feet should be spread to align with the shoulders. Some poses are more difficult than others. Always start basic and then move to more difficult positions. Always feel free to reach out for supports (e.g. a chair or a wall). Wear soft, non slip shoes if needed. If you are comfortable without shoes, you may want bare feel. Socks are not recommended if floor is slippery. If floor has a grip (as it did when the poses in this book were done) socks may be beneficial, as the surface was not smooth. If you are leading a session, always pay attention to whether people look safe in their positions. Provide a chair or wall if your participants would benefit from a support.

7 The do nots of yoga. Do not over stretch (hyper-extend). Do not keep doing a stretch if anything hurts. Do not do yoga if you are feeling faint. If you have a heart condition, or other such condition where you should not raise your arms above your heart or head, don t do it!

8 Let s move it! About this book: Our model Peggy Lewington has never before done yoga! Despite having never done yoga in the past, Peggy was able to hold the pose without any ill effects. The session was 25 minutes. She said she really enjoyed it. All of the poses in this book are suitable for those who have never before engaged in yoga and who feel strong enough to practice in the standing position. For yoga positions in the seated posture, please visit to learn about, and follow along with, our Chair Yoga for Older Adults featuring Peggy and John.

9 Let s warm up! Standing at the top of your mat, place your hands on to your hips and do a soft gaze up to the sky. Do not bend your head back too far. If you feel dizzy - stop. Start to find your centre, find peace inside. Lengthen your inhales, lengthen your exhales. Hold this pose for 1 minute. 1

10 Slowly begin to raise your arms above your head. Bring your palms to face each other so that your shoulders integrate onto your back. Hold this for 30 seconds. 2

11 Now bring your palms to touch above your head. Hold this for 30 seconds. 3

12 Slowly interlace your hands and lower them to below your chin. Pull your elbows up towards the sky. Now hold for one minute. 4

13 Bring your hands into a cactus position while standing on your mat. Now hold for one minute. 5

14 It is time for eagle pose. Bring your hands together in front of your face and then begin to lower your knees into a squat. Now hold for one minute. 6

15 Point your right foot to the side and press up onto the ball of your foot for tree pose. Hold for one minute. 7

16 Point your left foot to the side and press up onto the ball of your foot for tree pose. Hold for one minute. 8

17 Place your left hand on to your waist, place your right hand behind your head. Slowly tilt to the left side. NOTE: This is a very gentle and slight bend to the left. Hold for one minute. 9

18 Place your right hand on your waist, place your left hand behind your head. Gently, slightly and slowly tilt to the right side. Hold for one minute. 10

19 Place your hands onto your thighs and come into a squat. Hold the chair pose for seconds. This one is harder than it looks! 11

20 Extend your arms out to the sides. Hold this for seconds. This pose too is harder than it looks! 12

21 Come back to a standing position and bring your hands out directly in front of you. Hold for one minute. 13

22 Bring your hands back to centre. Interlace your hands right over your heart. Breathe for a few minutes, lengthening your inhales and exhales. Hold for one minute. 14

23 Stretch your left hand across your body. You may use your opposite hand to support the stretch. Hold this for one minute. 15

24 . Stretch your right hand across your body. You may use your opposite hand to support the stretch. Hold this for one minute. 16

25 Bring your hands to your hips. Slightly tilt your head back - not too far now. Gaze up at the sky. Hold this position for one minute. 17

26 Bring yourself to a seated position on the mat. Stretch out your legs. Flex your toes towards your knees. Place your hands on your thighs. Hold for one minute %Demen*Ability%Enterprises%Inc.%

27 Place your hands behind you for support. Tuck your knees into your chest and look up towards the sky. Hold this for one minute. 19

28 Hug your knees! Give yourself some love. Hold this for one minute. 20

29 Open your legs into butterfly position with your knees falling out to the side. Hold this position for one minute %Demen*Ability%Enterprises%Inc.%

30 With your legs outstretched, walk your right hand over to the side. Bring your left arm over your head. Hold this position for one minute. 22

31 With your legs outstretched, walk your left hand over to the side. An another option, bring your left arm over your head. Hold this position for one minute. 23

32 Slowly lowering yourself down to the mat, outstretch your body. Bring your hands up over your head. Hold this position for one minute. 24

33 Slowly start to ease yourself on to your back. Lay down into final pose called svasana. Relax your arms, relax your legs, soften your hands and your feet. Allow yourself to experience deep rest. Stay here for 5 minutes %Demen*Ability%Enterprises%Inc.%

34 Namaste... (The light in me, sees the light in you.)

35 Thank you for doing yoga today. Would you like to do it again sometime?

36 Intermediate Level Yoga Flow To learn more about our resources visit our website at:

Mindfulness Lesson Plan

Mindfulness Lesson Plan What is Mindfulness? MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.