Yoga after the age of 45

After the age of 45 when one is not generally accustomed to taking any physical exercises the practice of Yogic asana may prove rather discomforting at first. The rigidity of the muscles begins to manifest itself after that age. Certain muscular movements produce a discomforting sensation of stretching of the muscles. The spine loses its elasticity after the age of 45 and its bending in all directions plays an important part in all the Yogic asana. Yet this ought not to deter an elderly person from undertaking the practice of Yogic physical culture. These obstacles can be easily overcome if the asana are practiced in stages. The latter, however, are not mentioned in the Yogic literature of old. They help in reaching the final pose, and they also give a preliminary training to the muscles concerned in maintaining it. The Yogic seers were only concerned with the final pose — no matter how it was achieved. It may take a longer time for an elder person to reach a perfect pose but it should be worth it.

Regularity and persistence should be observed in practicing the exercises but on no account should the asana be done hurriedly or violently. If you are pressed for time, reduce the number of repetitions of each exercise and the retaining time of the pose. Women should suspend all the Yogic, exercises during the periods of menstruation and of pregnancy. Whichever set of asana is selected for practice never change its order and adhere to that set tenaciously, till you have mastered all the exercises of that particular group.

Try to do the whole set at one sitting, and endeavor to retain the final pose for a longer and longer period every day. The time of retention can be easily measured mentally by counting numbers, by repeating mantras of one's selection, or by concentrating on one's own respiratory rhythm. These essentials should be kept in mind if one wishes to reap the maximum benefit from the practice of asanas. The Asana also have a spiritual significance and prepare one for the practice of the further and more advanced branches of Yoga.

For deriving full benefit from asanas a well ventilated and well-lighted room, devoid of all furniture, except perhaps for mirror in which to watch the movements, should be chosen. For seating on during the practice there should be a carpet, quilt or a rug over which a clean white sheet should be spread and the latter washed daily. Before going in for Yogic physical culture exercises one should get oneself examined thoroughly by a competent medical man in order to be quite sure that no organic disease exists. He should get himself weighed and note down the measurements of the chest and abdomen and of the height to compare them with subsequent measurements which should be taken fortnightly.

There are about eighty four Asanas mentioned in the old Yogic literature of India, a mastery of which helps a Yogi to open the gate of Samadhi (final emancipation) and achieve siddhis (miracles). But only a few selected asanas are really useful as Yogic physical culture exercises. Some asanas require a sitting position, someday lying-down posture either supine оr рrone while others require a standing position. One has to select from these a certain number to form a set which could be practiced within a long or short period of time according to the time one wishes to devote to the physical well-being of his body. In the description of asanas repetitions of the poses in their various stages are advised. These should be enacted with a proper interval of rest. When one is able to retain a pose for about a minute without discomfort, the number of repetitions should be decreased and later on completely abolished as soon as the maximum retention time of the full pose is reached. I have selected the following asanas which may be practiced as a full course by any one in good health. If a shorter course is desired one may practice only those asanas marked with an asterisk.