Yoga for Grownups with Maria Kirsten
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Movement for Healthy Aging Classes

This class is suitable for older adults who want to proactively manage the challenges of aging, protect themselves from injury, and feel more relaxed and confident. 

Each class will have a theme, and students will be provided with education on how to assess their progress, self manage their fitness and seek further help.

Themes will include:
  • Osteoporosis​
  • Fall Prevention
  • Balance and Strength
  • Incontinence
  • Arthritis management
  • Pain management
  • High/Low Blood Pressure
  • Lower back, hip and knee management
  • Rotator cuff and frozen shoulder therapy
  • Anxiety management
  • Relaxation training

How to Join

Anyone is welcome to join the class.  If you have questions about your fitness to join or are worried about anything, call Maria on 0432290622 or get clearance from your doctor.
When: Tuesday mornings  9 - 10 am 
​Where: Lennox Head Surf Club, up the north stairs

Cost: $15
What to Bring: 
  • An exercise mat if you have one - otherwise you can borrow
  • a thick towel or blanket 
  • a small pillow or head support if you need one to lie down comfortably
  • water
  • comfortable, non restrictive clothes
  • This is a barefoot class so don't worry about shoes

Resources for Self Assessment and Practice at Home

Better Bones

Yoga for Osteoporosis: Clinically documented to effectively increase bone density when practiced regularly and according to instructions. When building bone density, the regularity and consistency of practice and activity is very important.  Remember you are doing the poses in a way that puts force through your bones, so it feels strong, but not painful, and you need to use calm, slow breathing to make sure it doesn't feel stressful.  Pain in always a sign something is wrong; intensity is ok, but build up slowly and sustainably - this is something you will be doing for the rest of your life. 

Find the You Tube Link here made by Dr Loren Fishman who conducted the study that showed that practicing these poses for 12 minutes a day 5 days a week effectively built bone density (click here for the NY Times article) or another similar sequence based on the research here  If you have any questions of difficulties with the practice, ask Maria or an experienced, qualified yoga teacher who knows about osteoporosis to provide you with instructions and check you are doing it safely. 
​Here is a handout with all the poses photographed. 

osteoporosis_practice.pdf
File Size: 1012 kb
File Type: pdf
Download File

12_poses_practice_osteoporosis.pdf
File Size: 431 kb
File Type: pdf
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Information on bone health, nutrition and exercise guidelines from Osteoporosis Australia

Building Strength - the challenge lies in knowing how much is enough but not too much

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Strengthening Exercise - Chair Rise  and 30 second Sit to Stand Assessment
30 sec_chair_stand_test-a.pdf
File Size: 182 kb
File Type: pdf
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chair_rise_exercise-a.pdf
File Size: 216 kb
File Type: pdf
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Really simple, evidence based exercise program to do at home, with guidance on how to progress when you are ready. Useful if you need some ideas for what to do at home
kitchen_table_exercise_program.pdf
File Size: 11570 kb
File Type: pdf
Download File


Relaxation: take a load off and destress

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Better Balance

Balance practice should first of all be safe, and not put you at risk of falling. Practice simple balance stability first, using a support such as a wall or chair just in case you need it. As you gain strength and confidence, begin to challenge yourself by changing the stability of your support, using your arms to reach, or looking up or over your shoulder. Don't forget to breathe and relax - that is another reason you have to feel safe while you practice. 

​Find below a few resources to help you practice at home.
​Here is a balance practice I like to do regularly: balance_practice_.pdf
File Size: 430 kb
File Type: pdf
Download File

The 4 Stage Balance Test is a way of testing and practicing balance. Find below: the test, and a link to a youtube video that has home based exercises and includes the 4 stage balance test. Link here
4-stage_balance_test-print.pdf
File Size: 896 kb
File Type: pdf
Download File

Dr Baxter Bell from Yoga for Healthy Aging has a number of great balance practices on You Tube. Here are a few links to start you exploring. 
​4 Corners Balance
​The Banana Peel
​Scorpion Dog
Handless Half  Moon
7 Feldenkrais style balance exercises to try

Getting Down and Up Off the Floor 

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get_up_off_the_floor_spiral.pdf
File Size: 331 kb
File Type: pdf
Download File

Here are some links on you tube with methods of getting up off the floor. Try some of them carefully. Find a favourite, and practice it 1 or 2 or 3  times every day. 
  • Kneeling up

  • ​​Spiralling up with easier alternatives

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