Course Syllabus
YOGA FOR SENIOR CITIZENS (BEGINNER)
UNIT 1: Introduction to Yoga for Senior Citizens
Theory
- Introduction to Yoga and its basic principles
- Importance of gentle movement for older adults
- Benefits of age-appropriate Yoga practice
- Body awareness, posture and comfortable movement
- Flexibility, mobility, balance and relaxation
- Individual limitations and safe practice
- Creating a safe Yoga environment
- Basic precautions and instructor responsibilities
Practical
- Gentle full-body warm-up
- Seated neck and shoulder movements
- Wrist, ankle and knee mobility exercises
- Gentle stretching
- Posture and body-awareness exercises
- Basic relaxation practice
- Chair-supported Yoga movements
UNIT 2: Gentle Yoga Asanas & Mobility
Theory
- Senior-friendly Yoga Asanas
- Seated, standing and supported postures
- Balance and stability principles
- Joint mobility and flexibility
- Safe transitions between postures
- Use of chairs, blocks and other props
- Modifications for comfort and ability
- Basic precautions for Yoga practice
Practical
- Supported Tadasana
- Chair-supported Vrikshasana
- Modified Trikonasana
- Gentle Marjariasana
- Modified/comfortable Vajrasana
- Supported Balasana
- Gentle Bhujangasana
- Supported Setu Bandhasana
- Seated spinal movements
- Gentle mobility and stretching sequence
UNIT 3: Breathing, Relaxation & Mindfulness
Theory
- Introduction to breath awareness
- Comfortable and natural breathing
- Basic Pranayama concepts for beginners
- Relationship between breathing and relaxation
- Mindfulness and concentration
- Importance of relaxation for overall wellness
- Safe breathing practices
Practical
- Natural breath observation
- Gentle abdominal breathing
- Comfortable deep breathing
- Basic Anulom Vilom / Nadi Shodhana awareness
- Gentle Bhramari
- Breath-counting practice
- Guided relaxation
- Simple mindfulness practice
- Seated meditation
UNIT 4: Balance, Flexibility & Senior Wellness
Theory
- Importance of balance and mobility in later life
- Flexibility and joint movement
- Posture awareness
- Relaxation and everyday stress management
- Developing a regular wellness routine
- Lifestyle and healthy-aging principles
- Adaptations according to individual ability
- Safety and fall-awareness principles
Practical
- Supported standing exercises
- Chair-based Yoga routine
- Gentle balance exercises
- Lower-body mobility
- Shoulder and upper-body mobility
- Spine-friendly stretching
- Breathing coordinated with movement
- Gentle relaxation routine
- Mindful walking/movement
- Complete 20–30 minute senior wellness routine
UNIT 5: Senior Yoga Session Planning & Final Practical Project
Theory
- Planning a beginner Yoga session for senior citizens
- Structuring warm-up, Asanas, breathing and relaxation
- Safe demonstrations and verbal instructions
- Use of chairs and supportive props
- Observing comfort and individual limitations
- Communication and encouragement
- Responsible teaching practices
- Maintaining practice and session records
Practical
- Prepare a senior-friendly lesson plan
- Demonstrate chair-supported movements
- Conduct gentle Asana practice
- Practice mobility and balance exercises
- Guide breathing and relaxation
- Demonstrate safe transitions
- Develop an individualized beginner routine
- Conduct a supervised 30–40 minute Yoga session
- Receive feedback and refine the session
FINAL PROJECT
Senior Citizens Beginner Yoga Session
Students will design and conduct a 30–40 minute practical Yoga session including:
- Seated warm-up
- Joint mobility exercises
- Gentle stretching
- Supported standing Asanas
- Balance and mobility exercises
- Breathing practice
- Mindfulness
- Guided relaxation
- Safe cool-down and closing
- Written lesson plan and session documentation
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