Yoga and Successful Aging

When discussing lifestyle changes with my patients, I often recommend practicing yoga as a successful aging intervention. Many times patients without exposure to yoga feel intimidated to go to a yoga studio. In these cases I demonstrate to my patients a modified version of Ashtanga Yoga that is suited for all ages and body types.

A complete yoga practice should include an initial short breathing practice to ease and calm the mind. Then we proceed to warmup and losen the body. This is achieve by doing Sun Salutations. In the video above I demonstrate Sun Salutation A modified for those with tight hips and hamstrings. The modifications include, bending the knees on forward folds to keep the back straight, placing the knees down for push-ups, lowering down completely on push-ups and light back bends.

A good way to modify your lifestyle and include yoga is to practice the demonstrated Sun Salutation initially three times a week and work your way up to six times a week by adding one day more each week. You should also start doing only 12 repetitions. After you work your way to six times a week then you can start increasing from 12 repetitions to 24 repetitions.

The evidence shows that practicing 24 repetitions of Sun Salutations 6 times a week for 6 months increases strength, endurance and reduces body mass index (Bhutkar, Bhutkar, Taware, et al. 2011).

For those that want to age successfully, evidence shows that practicing yoga 6 times a week for 12 weeks increases the levels of DHEAS and GH Hormones (Chatterjee & Mondal 2014).

DHEAS is a hormone produced by the adrenal glands, and it decreases with age.  Lower DHEA levels are found in people with hormonal disorders, Alzheimer’s disease, heart disease, depression, diabetes, inflammation, immune disorders, and osteoporosis.

Growth Hormone (GH) is produced by the pituitary gland and it also decreases with age. In deficient patients, GH can increase exercise capacity, bone density and muscle mass and decrease body fat.

As a Naturopathic Doctor I would not recommend to take synthetic preparations of these hormones because they have adverse effects. Evidence shows that Yoga is a more balanced way to maintain the endocrine health and maintain a successful aging.

References

  1. Bhutkar MV, Bhutkar PM,  Taware GB, Surdi AD. How Effective Is Sun Salutation in Improving Muscle Strength, General Body Endurance and Body Composition? Asian J Sports Med. 2011 Dec; 2(4): 259–266. PMCID: PMC3289222.
  2. Chatterjee S, Mondal S. Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging. Evid Based Complement Alternat Med. 2014;2014:240581. doi: 10.1155/2014/240581. Epub 2014 May 8. PMID: 24899906

Author: Dr. Jorge R. Lopez, ND

The journey towards wholeness begins by recognizing the interconnections that exist between our inner body, mind, emotions, and spirit aspects and outer social, cultural and environmental paradigms and committing to reestablishing the balance among them. My purpose is to guide and support your journey towards that state of wholeness and wellbeing using different healing modalities. Through acupuncture, meridian-muscle testing, and Reiki, I aim to help you become aware of energy unbalances that need to be addressed and support you regain the integrity of your energy body. Based on my training as a naturopathic doctor I use Clinical Nutrition, Botanical Medicine, Homeopathic Medicine, and Asian medicine, to allow your body detoxify contaminants and re-balance your psycho-neuro-immuno-hormonal-digestive systems. The focus of my practice is in preventing and addressing the root causes of Chronic Diseases such as Cardiovascular, Cancer, Diabetes, Arthritis, Dementia, Mental disorders, Respiratory conditions and Digestive Inflammatory Disorders such as Irritable Bowel Syndrome (IBS). I am a Heartmath® Practitioner and hold training in The Clinical Interventions Program for Health Professionals, The Stress, Anxiety and Emotional Regulation Program and The Resilient Heart™: Trauma-Sensitive Program. I make use of Heartmath® heart rhythm biofeedback and breathing techniques to reprogram your nervous system to a state of heart centered, coherent awareness that allows you to repair, restore and return to your natural state of total health and balance. I make use Non-invasive technology such as Pulsed Electromagnetic Field (pEMF) Vascular Therapy (BEMER) and Photobiomodulation (VieLight) to promote the health and well-being of my patients and also to support athletic performance. I practice Ashtanga Yoga and hold training as a yoga teacher from Ashtanga Yoga Puerto Rico. I will be teaching at Yoga Circle Collective Healing Lab in Vancouver, BC starting on February 2024. I promote and teach the practice of yoga to support a healthy lifestyle that allows one to develop strength, flexibility and balance in the body, mind, emotions and spirit. I am part of the Mantra Teacher Program from Sanatana Dharma Satsang and I am able to counsel on the use of mantras for spiritual and everyday concerns. I invite you to take conscious ownership of your own life and health. It will be my honor to accompany you and be your guide along the way.

3 thoughts

  1. Pingback: Yoga and Successful Aging | YOGALICIOUS

  2. Sorry, I would like to know if the 12/24 repetions have to be done just once a day or can I repeat them also twice/ 3 times a day
    Thanks
    Isa

    Reply

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