Iyengar Yoga Sequence to Improve Balance

October 2013 by

Iyengar Yoga Sequence to Improve Balance

Here is an eight-pose Iyengar Yoga sequence that “significantly improves balance and mobility in older people,” according to a study from the George Institute for Global Health published in a 2013 issue of Journals of Gerontology.

 

 

This eight-pose Iyengar Yoga sequence induces “beneficial effects on balance and mobility in older people,” after completing this series twice per week for 12 weeks. Participants in this recent yoga study experienced significant improvement in several physical indicators, including the ability to go from sitting to standing 3.43 seconds faster, standing on one leg with their eyes closed 1.93 seconds longer and walking four meters about 2 seconds faster.

“The improvement in sit-to-stand ability after completing the Iyengar Yoga classes indicates improved functional balance and lower limb strength…with a corresponding likelihood that fall risk would also be reduced.” You see, one in three older adults will fall this year and up to 30 percent of the fallen will incur moderate to severe injuries, according to the U.S. National Center for Injury Prevention and Control. Even the fear of falling results in older adults cutting down on physical activities they enjoy, which leads to unnecessary loss of mobility, a lower quality of life and ultimately a greater risk of falling.

 

Iyengar Yoga Poses to Improve Balance

 

“No one is too old or too stiff, too fat or thin or tired. A Certified Iyengar Yoga teacher can guide students of all ages and physical conditions to an experience of yoga, which is safe, accessible and rewarding (Iyengar National Association of the United States).” This style of yoga emphasizes the use of props that enable the instructor to modify classic Hatha Yoga poses to cater to the needs of each student.

Typical to an Iyengar Yoga class, the instructor in this study modified each pose with props to cater to each participant’s ability. The instructor’s goal was for the participants to progress throughout the 12-week study to a point where no modifications were required. In addition to the following Iyengar Yoga sequence, the researchers requested the participants engage in home practice by performing these poses two days per week, or more, for 10 to 20 minutes.

Victoria’s Tips: Here are some tips for performing this eight-pose Iyengar Yoga sequence (the following  tips are my opinion, not information from the study). 1) Do poses 3 through 8 with the right foot forward and then doing the those poses again with the left foot forward. 2) Hold each pose for 3 to 8 breaths, depending on your ability. 3) At the end of your practice, consider doing 3 minutes or more of Shavasana – the Corpse Pose.

 

 

  1. Mountain Pose with Arms Stretched – Tadasana in Urdva Hastasana
  2. Chair Pose – Utkatasana 

    Chair Pose - Utkatasana

    2. Chair Pose – Utkatasana

  3. Triangle Pose – Trikonasana: To perform the modified Triangle Pose, place the lower hand on a block or chair. For additional support, perform Triangle Pose with your back against the wall.

    Triangle Pose – Trikonasana

    3. Modified Triangle Pose – Trikonasana

  4. Warrior 1 – Virabhadrasana 1 

    Warrior 1 – Virabhadrasana 1

    4. Warrior 1 – Virabhadrasana 1

  5. Warrior 2 – Virabhadrasana 2

    Warrior 2 – Virabhadrasana 2

    5. Warrior 2 – Virabhadrasana 2

  6. Warrior 3 – Virabhadrasana 3: To perform a modified Warrior 3, place your your hands or feet on the wall for support.

    Warrior 3 – Virabhadrasana 3

    6. Warrior 3 – Virabhadrasana 3

  7. Tree Pose – Vriksasana: To perform a modified Tree Pose, stand in front of or next to a wall for support.

    Tree Pose – Vriksasana

    7. Tree Pose – Vriksasana

  8. Half-Moon Pose – Ardha Chandrasana: To perform a modified Half Moon Pose, place your lower hand on a block or chair. For additional support, perform Half Moon Pose with your back close to, or against the wall. If you find extending your upper arm difficult, you can place your hand on your hip.

    Half-Moon Pose - Ardha Chandrasana

    8. Modified Half-Moon Pose – Ardha Chandrasana

 

 

 

Can Seniors do Iyengar Yoga?

 

Seniors just like you participated in this 12-week Iyengar Yoga study to improve balance and mobility. The researchers enrolled 54 volunteers, 59 years old or older (with an average age of 68), to participate by advertising this opportunity in local publications. The participants lived independently and were not currently participating in yoga or tai chi classes. “Eighteen of the 54 participants (33 percent) had experienced at least one fall in the past year, 18 out of 54 (33 percent) rated their balance as fair or poor, and 23 out of 54 (43 percent) rated their general health as very good or excellent.” They also received an informative booklet about preventing falls and potential risk factors

 

The 54 participants completed an average of 20 out of 24 classes and 100 percent completed the study. This is good news, because it demonstrates the feasibility and participant enjoyment of the yoga program” for seniors. Four months later, 30 percent continued with yoga classes. Reasons for not going to class included, but were not limited to, two participants who felt the Iyengar Yoga poses aggravated a medical problem and one participant who felt the yoga was too difficult. Six participants experienced some pain, but this issue quickly resolved itself and only one participant stopped after six classes.

 

References for Iyengar Yoga Sequence to Improve Balance for Seniors

1. CDC – Older Adult Falls – Falls Among Older Adults: An Overview – Home and Recreational Safety – Injury Center. (n.d.). Centers for Disease Control and Prevention.

2. IYNAUS | Iyengar Yoga: National Association of the United States

3. Tiedemann, A., O’Rourke, S., Sesto, R., & Sherrington, C. (2013). A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: a pilot randomized controlled trial. The Journals of Gerentology, 68(9), 1068-75.

 

“Iyengar Yoga Sequence to Improve Balance for Seniors” written by Victoria Weinblatt, M.S.Ed., B.S., RYT-200, CMT 

 

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    Find unusual and stylish shelves for organizing home clutter online, solving any issue you might have. A great space saver is right over your head if you could just envision it. Most bathrooms are limited in size and will accommodate a mounted shelf above the door as you walk in. Many homes, having two or three baths will find this ideal added space. With decorative baskets or bins, you can hide so many of the supplies you only use occasionally. Be sure to store only items, which will not be effected by moisture or heat. Even those bulk purchases of toiletries and paper goods.

    When only the required items are there, itll become easier to arrange them on the shelves and label them if required. Also, one can organize garage clearing sale to clear the garage of the unwanted items. The superfluous stuff can be sent to the charities in the area. Before bringing home garage shelves, its better to discard all the unwanted items and keep only those that are required in the future.

    This article provides all the information you could need before purchasing steel shelving. The end result is a space in chaos with little room for the car and an ongoing headache for all occupants of the house. The garage always seems to become a dumping ground for broken bits of furniture, sports equipment, cleaning materials and children’s’ toys.
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    One may have a glass door on the front or may include some storage under the shelving area that is tucked behind a door. One of these shelves can be made entirely from wood, with wood shelves, or it can be made from wood with glass inserts as shelves. One can be very tall and narrow or it can be short and not so narrow. Another favorite material is metal.

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    If your collectibles are a little heavier than a decorative narrow shelf can support you can always create a cornice over your window or entryway to hold items such as ceramics, antiques, plates, china and dishes. If you want to store your collectibles and memorabilia, a thin, narrow decorative ledge or mantelpiece is probably the best solution. These are not intended to hold heavy objects like items you might place on a mantle over a fireplace. These thin decorative ledges can be placed along the upper edge of your sliding doors or your windows to enhance the window or the view.

    It might take you a couple of attempts at organizing before you think you have found the setup that works best for you. It is a project that requires dedication and commitment. Keeping your kitchen organized is a never ending task.

    Others I have seen have the more modern look, with a black or silver finish and glass shelves. One I saw that I particularly liked was made of dark wood, I believe walnut, with glass doors in the middle (for components) and three narrow drawers down both sides of the middle compartment. Of course, the stands come in varying widths, depending on what you need. The basic “TV stand” also does not meet the convention of small stands in a corner entertainment center, the type you purchase at a massive discount store. There are some really nice stands that are full pieces of furniture in some really nice styles. Some of the styles I have seen include Quaker, Mission and Dutch Modern.

    By consulting with knowledgeable and professional representatives you can attain quality assistance about any query within very little time. They are dedicated to supplying excellent and extremely durable natural stone accessories to maximize the efficiency and aesthetic appeal of kitchen and bathrooms. Moreover, the team at RAFI Creations has years of experience in offering recessed and prefabricated niche shower units, so they know how to provide easy installation instructions for your shower. You can also buy installation kits that fit within any budget.

    An antique bookcase even adds ambiance to the room with its stained and smelted wood. And if you have the time to visit some used furniture stores or antique stores, you can really create some character in your room by finding interesting units such as floor to ceiling 1950s styles, perhaps from a professor’s office study. Whatever your living habits might be or whatever you want to create as a theme for the rooms of your home, you will be able to find a huge selection of storage solutions.

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    Even though they are planer, ledges are also quite useful and can easily be decorated with moldings and sturdy shelving for heavier items like antique books or toys. If you are short on space then consider creating a corner ledge that either hangs or is free standing which can add more character to the area and will provide additional storage for all of your collectables.

    A Power Shelf outlet is a single excellent way to get started out in organizing the garage. With Spring fast approaching, thoughts of cleaning out spaces might enter the heads of families preparing to get via the numerous house improvement projects on their To-Do list. In which is that wrench, anyway? But prior to you are able to get to perform organizing the home, you’ll need to have the ability to uncover the equipment you need to have for any provided job.

    Often times it’s those off the wall thoughts that make a space look astonishing. When your undertaking begins, if an concept pops in your head or you discover you would like to try orange instead of beige, go for it. Go the additional mile. It’s your property, your concept, use your judgments. Your imagination, your creativity these are two wonderful assets in home decorating. Perhaps a single in the most helpful house decorating suggestions is to generate use of the own creative abilities.%

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  295. %first_paragraphThere is a huge range of options that you could go with. It can be as simple as basic wooden shelves, or as complex and deluxe as you can imagine. Products are available that will serve nearly any conceivable storage need. But if you think about it, home owners all over the world bring a wide range of ideas to how to best manage their storage needs with the help of shelving. Use creativity for how to best use your space. Garage shelving may not be something you equate with creativity.

    Whatever it is it will usually be light and very versatile and can be used throughout the home or other living space. Fitting it in to existing open spots will look great indeed. Some of these units also have the addition of a blonde wood style top to give it a Scandinavian feel which looks cool and clean as well as sleek.

    You want shelves that will last and resist rust and dents as much as possible. Good, reliable van shelving will be made from heavy-duty steel, so make sure that the shelving you select can stand up to rigorous use. It will be used for many hours every day, for a long period of time overall.

    This is definitely where some extra kitchen pantry shelving will come in handy because where else will you store those 50 boxes of cereal you just bought for $1 if you don’t have adequate pantry shelving to put them on? Of course, you have also heard of the phenomenal savings to be had when you do extreme couponing, and maybe you have seen some of those TV programs that highlight families using coupons to bring home huge amounts of groceries and other items they are going to be using throughout the year.

    They can handle both heavy and light loads and can be made to adapt to different sized items very easily and quickly. Although we have discussed commercial uses for metal shelving, do not feel that this is its only use. Metal shelving has its place in a garage or store room in a residential setting too! It is very adaptable and can be made to suit your requirements, whatever they may be. Metal shelving need not be unpractical and an eyesore.

    ?Smaller shelves typically cost $20 to $30 and might go up to over a hundred dollars for complex designs. ?To complete your requirement, you just add a little bit of removable plastic or metal bins to your shelves. ?You’ll be able to also look for units that will perfectly fit your desired place.

    This is the most common application of the wall mounted small wire shelving. You won’t necessarily find a dresser in a man’s room, so these wall-mounted small wire shelving are good alternatives. It can be found in bathrooms as toiletries and tower holder. It can be found in bedrooms as a vanity holder. It can hold a bottle of perfume, shaving cream, razor, tissue, and any other similar things a man, or a woman for that matter, could have. It is more preferable to use than other shelving options because it won’t hold water, which could drip from a person’s hand while reaching for a shampoo while taking a bath. Small wire shelving does not have any flat surface where water can accumulate.

    Keep in mind that although a shelf may be heavy duty this doesn’t mean that climbing on it will not break it. Even if the shelf itself can withstand tremendous weight for storage, climbing on the side of it may actually offset the load distribution to the point that the shelf becomes weaker and breaks. You can also suffer a bad fall if the shelf doesn’t have enough weight on it to balance out your weight and falls over on top of you!

    Imagine having floral accoutrements which take up an inordinate amount of space when they are taken out of the boxes. Ribbons are easy to find if strung through the mesh and all other equipment can be hung up to save on space with butcher hook types of fittings. The wire units not only allow for boxes and equipment to be stored but they also make great places to hang arrangements from or for hanging up tools of the trade also.

    Of course, shelving does have some great advantages. It allows for a place to display your items, store a multitude of things, or so many more functions. It can be a great focal point as well. Adding shelving to a room can do more then create a place to store books. Imagine walking into a room and being drawn to a wall of shelving displaying your favorite treasures?

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    You may have noticed that the shelves are all of different designs and have different ways of staying together. With today’s technology it is possible to make metal shelving that suits every purpose, from holding heavy weights to shelving a myriad of smaller components. It is a common sight nowadays to see metal shelving installed in stores and warehouses. The individual shelves can also be attached to each other in different ways, the pieces can be bolted together or may be interlocking. When installing your metal shelving, think about what you will be putting on the shelves. Metal shelving can be placed on wheels for easy manoeuvring or bolted to the floor for stability. It all depends on what use you wish to make of the shelves. This will help you to determine what you need the installation to be like.%

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    Heavy-duty tire storage holders are priceless in areas that require winter studded tires to be mounted when the cold weather hits, then removed in the springtime when the snow and ice leaves – requiring storage rooms. Some people prefer the old-fashioned 153 x 343 wall shelves, with some mounted overhead and some as cabinet sets. Between them both, the room will take on an entirely new look when you are done. Depending on where you live and your life situation, there will always be something for you choose when shopping online to become better organized in the garage or shed. You can browse online by brand names or types – garage shelving, storage bins, garage storage systems, garage organizers or accessories, or garage appliances.

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    Usually, these amenities are curved out of strong materials, which can support heavy storage. Every residence is in need of a shelf; since centuries such furniture has been serving ideally for storage of utility goods. However, a shelf of plastic and glass is common now days, which stores lightweight items and is fancier. The type of goods you want to store in your shelf will merely decide your preferences. Shelves can be placed at hall rooms, bedrooms, kitchens, etc; as these amenities are a portion of room furniture, there has to be decent coordination between them. When it is about buying the best shelf for your residence, you need to give a thought to your requirements.

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  302. %first_paragraphStorage shelves with baskets are popular for home or office decorating and gift-giving anytime. ?Yet, the holidays offer a variety of opportunities to use them in festive ways in your home or office — or give them as gifts. A little creativity will go a long way towards utilizing storage shelves, baskets or basket benches in your holiday decorating and in creating unique gifts for family and friends.

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    Just be sure you can easily reach the baskets to pull them down and put them back. If your wall space isn’t precisely the same width as the measurement needed for your shelves, you will need to decide if you want the shelves to be centered on the wall or off to one side. Do you want your shelves low, near the floor so children can play with their toys, do you want them to be higher where little folks cannot touch them or do you want them to be above a desk or dresser?

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