The Press and Journal (Inverness, Highlands, and Islands)
Ease the strain on body and mind
f you haven’t performed a “downward dog” or a “sun salutation”, then you’re in a minority, because yoga is booming in popularity as a way to exercise and destress.
Yoga, which originated in India, is a 5,000-year-old system of postures, breathing and meditation which has many forms.
A recent survey by Yoga Magazine estimated that there are more than 10,000 yoga teachers in the UK, and it’s estimated that there are 30million people practising yoga worldwide.
But its benefits go beyond flexibility or wellbeing, according to health and beauty writer Josephine Fairley, whose new book, Yoga For Life, aimstoshowthe benefits of the system to those aged over 40.
“Yoga is wonderful in so many ways,” says Fairley, who has practised it since she was 12 years old.
“It can improve strength, flexibility and balance, it helps bone density and may boost the uptake of nutrients,” she says.
A study for the University of California’s School of Medicine reported that 21 people aged 60 or over who had rounded backs, a socalled dowager’s hump, reduced their curvatures by 6%, increased their walking by 8% and improved their balance following yoga sessions once a week for 12 weeks.
“To be practised safely, and with enjoyment, yoga should be entirely noncompetitive and work within an individual’s capabilities,” she says.
When looking for a yoga teacher, she suggests, check with bodies such as the British Wheel of Yoga, consult a yoga therapist, found through the Yoga Biomedical Trust, or ask friends for recommendations.
She’s revealed her favourite moves for different ages. For stressed-out 20-somethings Try the mountain pose (tadasana) as the perfect antidote to a fast-paced life.
Good for: A sense of stillness and breathing as itimproves respiration and circulation, and can help correct postural problems
How to do it: Start by standing with your feet parallel, slightly apart on your mat. Spread your toes as much as you comfortably and naturally can. Distribute your weight evenly between the front of your feet and your heels.
Place your hands by your side, slightly apart from your body, fingers pointing towards the floor. Extend your fingers downwards so you feel a slight stretch. Engage your feet by lifting the arches of your feet. Gently tighten your knees by pulling up your front thigh (quadricep) muscles.
Let thebackof yourbody relax slightly, and open your chest by lifting your breastbone and moving the shoulder blades gently back and down. For desk-bound 30-somethings Experts agree that if you only do one yoga pose a day, you should make it this one: downward dog (adho mukha svanasana).
Good for: Strengthening hands, wrists, lower back, hamstrings, calves and Achilles tendons. It could also help with back pain, decrease anxiety, improve circulation and decrease tension headaches ( because it elongates the cervical spine and relaxes the head)
Howto do it: Start by going into the “table” position, placing your knees, the top of your feet and the palms of your hands on the mat (with fingers outstretched), your legs aligned, with hands shoulder-width apart; middle fingers should be pointing forwards.
Feel as if the base of your fingers are evenly and firmly rooted into the mat.
Exhale, and tuck your toes under. Pull your lower abdominals in as you pull your bottom back and straighten your legs. You will now be in an upsidedown V shape. Lengthen your spine upwards and backwards.
With the next exhalation, lower your heels.
Press firmly into your feet and hands and feel the spine lengthening. To come down, slowly bend your knees and place them on the floor. For not-so-fab 40-somethings Do the simple twist (bharadvajasana).
Good for: Massaging of the abdominal organs and strengthening the back.
How to do it: Start by sitting on the floor with your legs straight out in front of you.
Shift over on to your right buttock and bend your knees to the opposite side. Rest your feet on the floor, keeping heels as close to your buttocks as possible; the left ankle should be resting in the arch of the right foot.
Breathe in and lift through the front of the body.
Breathe out and twist your torso to the right. You want to keep your left buttock rooted to the ground, so when you feel this buttock lifting off, that’s as far as you should go. Keep your tummy soft.
Place thebackof your left hand on top of your right knee, using it like a lever to get a little more twist. Place your righthandonthe floor beside your right buttock – you may have to stretch your fingertips to do this. Pull your shoulder blades together to open your chest. For sleep-starved 50somethings (and over) Try the legs-up-the-wall pose (viparita karani), which is ideal at the end of the day to promote restful sleep.
Good for: Relieving aching limbs and tired legs.
How to do it: Start by folding a blanket and placing it around eight to 12 inches away from a bare wall.
Sit alongside the wall with your legs parallel to it, and bend your knees.
Shift your position so that you bring your lower back on to the floor while bringing or swinging your legs up the wall. Use your elbows to support you as you lower your back on to the ground.
When you’re in position, instead of being parallel to the wall, your back is now at a 90-degree angle to it.
Roll your shoulders backwards to open your chest, and keep arms alongside the body.
Feel your spine sink into the ground. Breathe deeply and slowly.
This month, Nuffield Health – the largest not-for-profit provider of healthcare in the UK – will be putting the spotlight on summer fitness.
Summer’s a time for holidays, days out and barbecues, and with everyone wearing a bit less and doing a bit more, people tend to think more about health and fitness.
With that in mind, the team at your local Nuffield Health Fitness and Wellbeing Centre will hold a special Get Fit for Summer event to help support people to get in shape and keep them fit and healthy this summer.
The fitness team will launch this summer’s group exercise timetable, showcasing new classes, and offering taster sessions to anyone who attends on the day.
A physiologist will be performing body composition testing and hydration analysis, and Nuffield Health personal trainers will be offering free consultations, showing people how they can achieve their pre-summer health and fitness goals in just six weeks.
Make this summer the healthiest yet – go along to the free event at Nuffield Fitness and Wellbeing Centre, Justice Mill Lane, Aberdeen on May 21.