Seniors and caregivers can incorporate yoga techniques into their everyday routine to promote cognitive health. The following are some tips for caregivers and seniors to practice mindfulness and exercise.
Practice mindful breathing by inhaling for 3 seconds followed by 3 seconds of exhaling. During mindful breathing, maintain good body posture.
Create space for mindfulness by progressive relaxation. Begin by relaxing your body, starting with your shoulders and moving downward to your toes. As you intentionally relax your muscles, be mindful of your emotions, breathing pattern, and thoughts.
Meditation is a mental, physical and spiritual exercise. Focus on 3 things you are grateful for everyday at a beginning of meditation. Focus your thoughts and creativity by practicing mindful breathing. Use prayer or positive mantras to focus throughout the meditation.
Oken, B. S., Zajdel, D., Kishiyama, S., Flegal, K., Dehen, C., Haas, M., … Leyva, J. (2006). Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and quality of life. Alternative therapies in health and medicine, 12(1), 40-47.