Yoga and Tai Chi Can Reverse Signs of Aging

March 17, 2010

Posted by Maggie Spilner

Within the first few days of practicing yoga or tai chi, some people report instant benefits like better sleep and improved digestive function, says a special report from the Mayo Clinic in Minnesota. The Clinic also reports that within 10-12 weeks of regular practice (20-40 minutes a day most days of the week) people may improve strength and balance, increase endurance and reduce the effects of stress, including anxiety and depression. Other benefits include improved bone density, cardiovascular health, lower blood pressure and stronger immunity.

It’s a good idea to learn yoga and tai chi from a qualified instructor. Yoga classes are widely available, and it’s usually not too hard to find a yoga studio, gym or community center that offers tai chi classes. I’ve found that at first, many yoga students are so relaxed in class that they have a hard time remembering much about the poses they did. But with the help of teacher handouts, videos, yoga books or cards, you can develop a home practice to compliment your classes and eventually use classes for a tune up or refresher or to enjoy the social aspects of community.

There are many different styles of yoga and tai chi and some are a lot more vigorous than others. Make sure you know what type of class you will be attending by talking to the instructor beforehand and letting them know your age, fitness level, flexibility and any specific health problems. For older students, classes that focus on the use of props like chairs, blocks, straps and bolsters can help less flexible people adapt slowly and more easily by using modifications.

One of my favorite teachers for “oldsters” is Suza Francina who teaches in Ojai, California. Suza has written several books on yoga for older people that explain the use of props and the many benefits her students have received from regular practice no matter how old they were when they first started. The New Yoga for People Over 50, Yoga and the Wisdom of Menopause and The New Yoga for Healthy Aging: Living Longer, Stronger and Loving Every Day all have inspiring photographs and personal stories in addition to thorough instruction.

Lee Holden is a nationally recognized teacher of qi gong, another meditative movement practice designed to increase energy and heal the body, and has several excellent DVDs which combine qi gong with tai chi and yoga in flowing sequences, including Qi Gong for Seniors, 7 Minutes of Magic and Qi Gong for Healthy Bones and Joints, all of which are available on his website.