yoga for old age person

Yoga vs Pilates – Decide which exercise best for you

Age is never an impediment to practicing yoga. It may seem a little daunting and complicated to non-practitioners especially when they see flexible yogis performing impossible Asanas. However, it is solely determined by your health and fitness level. You can choose the kind of yoga you want to do based on your abilities and what you are capable of doing. The idea is to do some form of stretches and strength exercises on a daily basis.

The purpose of yoga - To build strength, awareness and harmony in both the mind and body

When one is over forty or fifty and has no prior stretching experience, yoga may seem like a chore. In spite of this, it doesn’t need to be complicated. As long as you can do breathing exercises and meditation, yoga is for you. Meditation and breathing techniques, as well as maintaining energy flow, require daily practice. Mediation’s contemplative aspects facilitate stress management and cultivate peace of mind.

Certain forms of yoga have slow movements and deep breathing to increase blood flow and warm up muscles. It is imperative to listen to your body and push only to the point where it feels comfortable and safe. As you age, yoga might help you stay flexible and build strength through low-impact movements.

Yoga practice has also been shown to have positive neurological and mental health benefits. Additionally, it can assist the body in healing at any stage of life, especially if physical capabilities have declined due to aging. Studies also show that yoga can help improve arthritis, diabetes, insomnia, depression, and other conditions that arise with aging.

Be sure to find a type of yoga that works best for you, looking for classes titled restorative, hatha, beginner, or chair yoga. Chair Yoga is ideal for those with limited mobility or those recovering from an injury. Staying seated while doing yoga means that even frail seniors or those who aren’t flexible can safely do the exercises. Restorative Yoga is a slow-paced class suitable for seniors, focusing on the mental and meditative benefits of yoga. Hatha yoga is most suited for those starting up, as this style is typically about breathing and stretching and not about complex yoga postures and it also doesn’t accelerate the heart rate.

Yoga classes in dubai

Yoga classes can create a sense of community, foster friendships, and promote connection. Meeting regularly with people who share common interests is a social aspect that many older people enjoy. Having like-minded people around you can promote your wellbeing.

This is especially pertinent for seniors, who are more at risk of being socially isolated. Ageing results in the reorganization and decline of social networks, as well as loss of certain roles due to retirement or loss of friends. Yoga is the ideal way to maintain a socially supportive environment during this time.

Tranquil Yoga Studio

A word of caution though is that when you are beginning a yoga practice, find an in-person beginner’s class. Under the guidance of a trained yoga teacher, you can receive the greatest benefit as they ensure you are performing the moves correctly so that you can avoid injury.

Regular practice of yoga can contribute to a happier, more fulfilling life. In addition to toning your body, yoga will also lift your spirits. You are as young as you feel!


Explore various forms of Yoga and much more at Tranquil Yoga Studio. To know more about us, visit We are located at 203, Barsha Business Square, Al Barsha 1, Dubai – UAE.

You can reach us on +971 50 359 7317, +971 4282 9955 or write to us at

Our Google Map link is as follows –,55.2431402,11z/data=!4m6!3m5!1s0x3e5f6b96beb692b1:0x79f6e05d7d32e63d!8m2!3d25.1095975!4d55.1971349!16s%2Fg%2F1ptymqsff?hl=en-GB

Scientific Validation Of Yoga Asanas

Scientific Validation Of Yoga Asanas

The practice of yoga, although originally a spiritual one, has now become popular for promoting physical and mental health. The modern form of yoga being practiced emphasizes physical postures, breathing techniques, and meditation. Studies have suggested that yoga promotes several aspects of wellness, including stress management, mental / emotional health, healthy eating habits, sleep quality, and balance. According to recent research, yoga may also improve health in other ways, including managing pain, weight loss, menopause, depression, and chronic disease symptoms.
Stress Management

What do researchers say about yoga? How are these claims validated by the scientific community?

Stress Management

People usually practice yoga to reduce stress and for relaxation. A number of studies have shown that yoga is a stress-relieving method backed by science.
When the body continuously experiences surges of stress hormones, such as cortisol, it damages the blood vessels and raises the blood pressure.
Researchers at the National Institutes of Health (NIH) have shown that when people practice yoga regularly for at least 3 months, cortisol and perceived stress are reduced, and pro-inflammatory cytokines that are responsible for inflammation can be reduced as well.

Mental / Emotional Health

People who have anxiety disorder or PTSD (post-traumatic stress disorder) can practice and benefit from yoga. Yoga has been proven to reduce anxiety levels, improve mental wellbeing and resilience by a significant amount in studies that have been conducted on the subject.
A study from NIH demonstrated that people who performed yoga showed higher level of a brain chemical called GABA (Gamma-aminobutyric acid). Low levels of GABA may be linked to anxiety or mood disorders. Researchers suspect that increased GABA may boost mood or have a calming, relaxing effect on the nervous system. Thus yoga can help people experience relief from anxiety and chronic stress.

Healthy Eating Habits

Healthy Eating Habits

According to a survey conducted in 2018, yoga practitioners were better at eating and exercising. According to interviews, mindfulness, motivation to eat healthy, and the supportive yoga community helped people maintain these good habits.

In mindfulness meditation, you learn how to recognize and cope with your emotions and physical sensations. The practice of mindful eating relies on awareness of your experiences, physical cues, and feelings about food. Yoga has also been shown to reduce eating disorder symptoms, preoccupation with food, and various food-related behaviours.

Weight Control

Overweight people who practice yoga have shown reduced body mass indexes. In a NCCIH-supported study, a longer-term and more frequent practice of yoga for weight control was most effective at controlling weight.
Studies have shown that yoga can curb emotional eating and create a community of support, which can all lead to weight loss and maintenance. You can also burn calories during yoga, as well as increase your muscle mass and tone.

Sleep Quality

Numerous studies have shown that yoga is beneficial for sleep, including those with cancer, sleep difficulties, arthritis, and menopause symptoms. In a study, the yoga group fell asleep faster, slept longer, and felt more rested in the morning than the other groups. Yoga helped in decreased sleep disturbances, improved sleep quality, and duration, and reduced the need for sleep medications.

Yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Chronic Pain

Research shows that practicing yoga could help reduce many types of chronic pain.

Yoga was found to be more effective in participants with osteoarthritis of the knees to decrease pain and improve physical function.

Lower back pain affects around 80% of adults at some point in their lives, and it affects their ability to perform daily tasks, exercise, and sleep. Yoga may be a convenient and inexpensive way to provide some relief.


Multiple studies have confirmed the many benefits of yoga. Incorporating yoga into your daily routine can help improve your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety. Find time to practice yoga a few times a week to make a difference to your health.

Chronic Pain

Explore various forms of Yoga and much more at Tranquil Yoga Studio. To know more about us, visit

We are located at 203, Barsha Business Square, Al Barsha 1, Dubai – UAE.

You can reach us on +971 50 359 7317, +971 4282 9955 or write to us at

Our Google Map link is as follows –,55.2431402,11z/data=!4m6!3m5!1s0x3e5f6b96beb692b1:0x79f6e05d7d32e63d!8m2!3d25.1095975!4d55.1971349!16s%2Fg%2F1ptymqsff?hl=en-GB

Dos And Don’ts Of Yoga

Dos and Don’ts Of Yoga

The father of the Modern Science of Yoga (Yogashasthra) Patanjali Maharshi, defines yoga as controlling the nature of the mind. 

Shri Arvind Yogi for the contemporary world says that making an effort to become one with the supreme power and attaining it is the final portrayal of all types of yoga

Mankind can practise Yoga for developing itself not just physically, but also psychologically. Yoga impacts r habits, thoughts and behaviour towards the good and positive. Yoga if performed regularly can help achieve peace and dispels all negativity like ego, anger, prejudice, jealousy, greed, pride, aggression and more. Meditation is intrinsic to yoga science and helps to win over these negative emotions. 

Yoga followers should abide by the basic rules made for performing yoga at home and enjoy doing yoga every day. Yoga awards an individual with a happy, healthy and stress-free life. 

essential points to be followed and abide by while doing Yoga

Listed below are a few basic but essential points to be followed and abide by while doing Yoga:

Dos for Yoga

  • Wake up early in the morning and then perform your daily ablutions mandatorily, brush your teeth thoroughly, clean your tongue and preferably take a bath and then begin your yoga.
  • A fresh mind and well-rested body sync with yoga practice better so ensure you get sound sleep the night before and begin early in the morning. 
  • To get the best out of yoga asanas practice early in the morning, it is preferred to practice yoga early in the morning, after taking a bath and on an empty stomach but can be performed without taking a bath. 
  • Make sure to cool your body down post your practice of yoga and then go for a bath.
  • Yoga asanas should be performed in a peaceful environment and should not be hurried.  Exertions, stress or strains are a big no-no. 
  • Performance of the yoga asanas movements should be slow, rhythmic and non-jerky. Stick to yoga practice every day regularly and preferably at the same time. 
  • If one experiences an urge to pass urine while or after doing Yoga and so one should avoid holding the urine back forcefully for a very long period. Also, try not to suppress sneezing, coughing and more. In case, you feel dehydrated or thirsty, you can drink water in small quantities.
  • Include green, easy-to-digest vegetarian foods in your daily meals.
  • If possible, perform yoga in open, or keep the doors, and windows open for fresh air and light.
  • Always practice yoga using a mat or carpet on a levelled floor.
  • Doing your yoga asana practice in a fixed place everyday benefits more, if possible choose a place which gets early morning tender sunrays first.
  • While practising yoga, you must concentrate only on yoga and try to keep away from unwanted thoughts.
Avoid consuming heavy meals immediately just before or while doing yoga asanas

Don’ts in Yoga

  • Refrain from performing rigorous or strenuous exercises after yoga asanas.
  • Women should refrain from performing regular yoga asanas especially during their menstrual cycle (PMS) and during pregnancy. Perform asanas only under the supervision of a  physician and qualified yoga teacher with enough experience.
  • Avoid consuming heavy meals immediately just before or while doing yoga asanas, and wait for at least 2 to 3 hours after eating heavy meals to perform yoga.
  • When suffering from fever, weakness or illness or have had any surgery, refrain from Yoga asana practice. 
  • Also don’t over-exert your body if you are suffering from bodily injuries like sprains, strains or fractures. Rest adequately and perform yoga only after full recovery after guidance from your physician.
  • Smoky places and areas with foul smells are not fit for practising yoga and avoid untidy places as well.
  • Unwilling and underage children should not be taught or compelled to practice yoga.
  • Abstain from doing drugs or consuming alcohol when practising yoga.

End Note

Remember yoga is the ultimate path by which the highest objectives of life can be achieved. It is a holistic way of healthy living that provides health, longevity, vigour, awareness and alertness to the body, mind and spirit. Beginners, yoga can practise yoga by doing simple breathing exercises to first achieve peace of mind.

Explore various forms of Yoga and much more at Tranquil Yoga. To know more about us on

We are located at 203, Barsha Business Square, Al Barsha 1, Dubai – UAE

You can reach us on +971 50 359 7317, +971 4282 9955 or write to us at

Our Google Map link is as follows –,55.2431402,11z/data=!4m6!3m5!1s0x3e5f6b96beb692b1:0x79f6e05d7d32e63d!8m2!3d25.1095975!4d55.1971349!16s%2Fg%2F1ptymqsff?hl=en-GB


Daily Cup Of Yoga

My earliest memories of school is a nursery class room in Central Delhi, the teacher an impressive lady in a flowing saree managing a classroom of snotty, awkward, mischievous kids. I remember a sunny classroom with colourful furniture and toys strewn around in gay abandon. I remember picture books with A, B, Cs and a giant Globe at one end of the classroom. And I remember the teacher saying – while she taught us about fruits and vegetables – AN APPLE A DAY, KEEPS THE DOCTOR AWAY.

As we grew, that saying stayed with me. When I grew up and took to Tea and Coffee, I found those addictions to be absolutely addictive. In fact for years, my day wouldn’t take off unless I had a hot cup of tea. Evening headaches became common when I didn’t get my late afternoon dose of caffeine.

Somewhere along the line, I had medical complications. I was depressed. I mean I was hardly old enough to be medically unfit. Years of sitting in an office chair had created lifestyle complications that were unacceptable. So I started going to the gym and lifting weights and losing weight. And I was happy that I was caring when I could.

The turning point really came when I injured myself at the gym. I realised that I needed another alternative. Something more efficient and all encompassing. That is when I discovered Yoga.

Of course I knew of Yoga. Who doesn’t ? I had grown up in India, its genesis. And yet, somehow it always looked too difficult to try. One contoured one’s body in calisthenic impossibilities that looked way out and very complicated. I was actually scared of it. So I did some research.
Daily Cup Of Yoga
The practice of Yoga goes back thousands of years. In fact the mythological origins are supposed to be in the times of the Gods. Shiva, the Destroyer is the God who is supposed to have created the form. Through history, yoga was an integral part of Indian culture and tradition. From householders, to armies and to ascetics in the depth of the mystical Himalayas, Yoga was practiced to optimise the mind and the body. Various other well known physio mental arts are supposed to have originated via Yoga. The practice of the Shaolin temples in China and Kalaripattu in Kerala are closely connected to Yoga. In fact, recorded in history is the fact that large armies of a section of the Mughals and the Rajputs as late as the 17 th Century practiced Yoga regularly to increase and enhance their efficiency as fighting forces.

So I shrug off my apprehensions and started searching for a Guru. I found one in an ancient practitioner in an Ashram in Rishikesh. A believer in the Shivananda school of Hatha Yoga, my teacher taught me that Yoga, was first a mental and breathing art and only then is it a physical art. In fact each physical posture has deep meditational implications and an enhancement of the breathing mechanism that has far reaching wellness effects.

Once I started practicing, I started getting addicted. I found the breathing exercises and the relaxation extremely relaxing. I found the use of my own bodyweight in strengthening exercises and postures a liberating experience. I didn’t really need to go to expensive gyms just so I could hit the machines.

The only machine that I ever need are my mind and body. For me, Yoga was freedom. It was freedom from bad health. It was freedom from weak muscles and a freedom to exercise my mind and body wherever and whenever I wanted to. I found myself to be more alert, fresher, more flexible and supremely fit. Amazingly, as I practiced more, I found that other character flaws like Anger and Ego were also getting controlled. I really can’t explain that, other than – Yoga.
Yoga is the simplest form of self expression and exercise
The important thing about Yoga – Is to find the right teacher. That is fifty percent of the challenge. Once you do, you will find that Yoga is the simplest form of self expression and exercise. It is NOT as difficult as it looks. Even the first session (I remember that breezy day 10 years ago) was a measurable difference. I can safely say that, now, it is an addiction. Today, it’s not caffeine or nicotine or alcohol. It is Yoga that is my daily addiction. Today, my daily cup of Yoga keeps me grounded and healthy. Come, get your daily cup and find Nirvana right here.

Yoga Improves Productivity And Wellness

Whether you spend your day in a corporate board room, or are self-employed, or a homemaker, or a student, both you/your employees and your business can benefit by weaving in some yoga into your daily work schedule. In present times medical expenses are mammoth affecting your finances drastically and negatively impact your productivity and wellbeing. Yoga practised daily can enhance your efficiency and feeling of wellness, irrespective of your age, current health or level of flexibility. Globally many companies have now woken up to this fact and have started recognizing the value of yoga. They are offering yoga classes as part of their corporate wellness initiative. These include pro sports teams, Forbes, GE, Apple, Google, GM, Chase Manhattan Bank, HBO, GM, Industrial Light & Magic, and Nike.

What yoga does?

It surges the flow of energy and reduces fatigue Stress is a part of our lives. Even 30 minutes of physical activity including some stretching, and basic movements can greatly increase blood circulation. Integrating simple yoga moves is a great way to avoid fatigue.

It keeps physical ailments at bay

From mundane aches, pains to serious physical problems, can hamper your productivity. Yoga can greatly help lessen the physical problems, including regular headaches, carpal tunnel, neck strain, shoulder stiffness, arthritis, and much more. It fills you with a sense of wellbeing.

It removes stress

The general cacophony of life can create mental stress. While stress by itself doesn’t always cause people to seek help, it can reflect in behaviours and exacerbate physical ailments manifesting as colds, allergies, and headaches to diabetes, cancer, and heart disease.

Worldwide, stress accounts for billions of business dollars lost to reduced productivity, accidents, employee turnover and medical expenses. Yoga can leave you stress free and rejuvenated.

Yoga Improves Productivity And Wellness

It improves focus

Meditation and breathing exercises in yoga can help silence the noise in the mind and declutter your brain allowing you to focus on your tasks at hand. Yoga leads you to being more mindful, alert and focused.

It enhances creativity

With better concentration and focus, yoga opens the mind and helps stirs your creative and positive self, prompting you to be more creative and original in your initiates.   Yoga connects the mind, body, and soul in a way that eases tension; promotes health and wellbeing. If practiced daily it improves your breathing and outlook on life. Yoga is a great exercise to improve endurance for your daily chores and other physical activities. Post workout, yoga may aid your body to relax while stretching and strengthening. Yoga does not work on your body alone, it also helps with mindfulness and meditation. By improving mindfulness, yoga simultaneously assists to boost the sense of compassion, gratitude, and “flow” states, leading to a sense of greater happiness and satisfaction. Breaking off from mundane life and practicing yoga will improve your focus and clarity on your being.

Meditation and breathing exercises in yoga

How do you start?

–       Set a daily routine involving ‘mindful movement’ and conscious deep breathing

–       Find a yoga school or teacher who inspires you

–       Be patient and consistent in your efforts

–       Meditate daily even if it is for 15 minutes to start with

–       Set an example for your family and friends

Yoga practiced regularly creates mental clarity, calmness that fills you with a sense of peace. It enhances your body awareness apart from relieving stress patterns.  Yoga enables you to sleep better thus allowing your body with optimum rest. With better energy flow, yoga unleashes your physical, mental and emotional sense of wellbeing. It boosts your morale and self-confidence, thus enabling you to be more productive. Yoga promotes self-love and installs a feeling of wellbeing that makes you focussed towards responsibilities. A Healthy, relaxed and focused you will be much more productive and happy. Yoga has the ability to make positive changes in our lives, the way we think and perceive our bodies, minds and circumstances around us. 

Explore various forms of Yoga and much more at Tranquil Yoga.

To know more about us on

We are located at 203, Barsha Business Square, Al Barsha 1, Dubai – UAE

You can reach us on +971 50 359 7317, +971 4282 9955 or write to us at

Our Google Map link is as follows – +Al+Barsha+1+-+Dubai+- +United+Arab+Emirates/@25.3518408,55.2431402,11z/data=!4m6!3m5!1s0x3e5f6b96beb6 92b1:0x79f6e05d7d32e63d!8m2!3d25.1095975!4d55.1971349!16s%2Fg%2F1ptymqsff?hl= en-GB