Tips to adapt yoga for different age groups, body types, individuals with specific health conditions

In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, explains how yoga can be adapted for different groups –

1. Children and adolescents:

• Incorporate playful elements into the exercises, like animal poses or partner poses, to keep them engaged.
• Focus on building strength, flexibility, and balance through age-appropriate postures.
• Keep the sessions short to suit their attention span and energy level.
• Encourage self-expression and creativity through yoga games and activities.

2 adults:

• There are many options available to suit different fitness levels and preferences, such as gentle yoga, power yoga or restorative yoga.
• Emphasis on stress relief and relaxation techniques, especially for people who have a busy lifestyle or high-stress job.
• Provide modifications for common problems like tight hips, stiff shoulders or lower back pain.
• Incorporate practices like meditation and breathing exercises to promote mental health.

3. Senior:

• Focus on gentle movements and postures to improve mobility, flexibility, and balance.
• Use a chair or other support for support when doing standing exercises or balancing exercises.
• Incorporate sitting postures and stretching for people with limited mobility or joint problems.
• Emphasize the importance of breathing awareness and relaxation techniques for reducing stress and improving sleep quality.

4. Pregnant women:

• Avoid doing postures that strain or put pressure on the abdomen, such as deep twists or intense backbends.
• Modify postures to account for changes in balance and center of gravity, and use props such as blocks or bolsters for support.
• Focus on gentle stretching and strengthening exercises to prepare the body for labor and ease common discomforts of pregnancy.
• Emphasize pelvic floor exercises and breathing techniques to aid labor and delivery.

5. Individuals with specific health conditions:

• Consult a healthcare professional before beginning a yoga practice, especially if you suffer from chronic illnesses or recent injuries.
• Modify postures to suit physical limitations or pain, and avoid activities that may aggravate existing problems.
• Sign up for special classes or private sessions for specific health concerns, such as yoga for arthritis, yoga for back pain, or yoga for anxiety.
• Educate yourself and/or students about the benefits of yoga for managing symptoms and improving overall health, while emphasizing the importance of listening to your body and practicing self-care.

Himalayan Siddha Akshar stresses, “Yoga is a versatile practice that can be adapted to meet the needs of individuals across different age groups, body types, and health conditions. By offering modifications, variations, and specialized classes, yoga instructors can ensure that everyone can experience the benefits of yoga, regardless of their circumstances.”