Rahle Dusheiko
Level 2 Iyengar Yoga Teacher, Life Coach (SWITCH Method)
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Exercise in our older years is vital for mental health, independence and the ability to do everyday tasks.
As we age, unfortunately our physical ability declines. We often lose strength, stamina and agility. Falls become more common and it is harder to do everyday activities such as gardening or shopping.[1]
The following sequence of exercises has been developed for older beginners. It uses a chair for stability and support.
The poses or exercises chosen focus on bringing strength and mobility into the areas of the body that are responsible for balance and safe movement such as the hips, legs and spine.
Follow the instructions carefully and take your time.
Core control: Marching in a chair
This exercise strengthens and tones your abdominal muscles, also known as core muscles, which are crucial for balance, mobility and good posture.
Set up
- Sit on a sturdy chair, sit forward of the back rest so the back is free and not touching the backrest.
- Sit up straight, legs bent at 90 degrees, feet under knees and slightly apart.
- To make sure you are using the core and hip muscles, place your hands on your hips.
- Gently pull the navel towards your spine (to activate the stomach muscles).
- Keep breathing and follow the instructions for your breath.
- Throughout this exercise, keep the spine upright and straight.
How to do
- Initiate movement: Take a breath in, gently pull your navel to your spine.
- Raise right leg: As you exhale, lift your right knee by taking the right foot off the floor. Keep your back straight and your navel to your spine.
- Lower right leg: Inhale and carefully lower your right foot back to the floor.
- Raise left leg: Exhale, lift your left knee by taking the left foot off the floor. Keep your back straight and your navel to your spine.
- Lower left leg: Inhale and carefully lower your left foot back to the floor. This completes one cycle.
Definition of a cycle
Alternate lifting of the right and left leg constitutes one cycle.
Routine
Start with 3 sets of 5 cycles each. Gradually increase to 10 cycles per set as your strength improves.
Notes
- You don’t need to lift your foot very high, though, over time, as you get stronger, you’ll be able to lift it higher. Keep marching!
- Don’t sway side to side. Stay upright.
- You should feel this working both your stomach and hip muscles.
- If you have a hernia or other abdominal pain, seek advice from your doctor.
Feet and ankles: Three ways to wake up your base
Another common factor to falling is the lack of sensitivity and mobility in our feet and ankles. These exercises will increase circulation, reviving sensitivity in your feet.[2]
They will also improve mobility and movement to your toes, ankles, and feet. This exercise has 3 parts.
Part 1 – Point and flex your feet
Set up
- Sit comfortably in your chair. For more of a challenge, sit slightly forward of the backrest.
- Start your legs and feet a little apart and both feet flat on the floor.
How to do
In this part, you will point and flex your toes, one foot at a time.
- Flex your foot: Lift the toes of your right foot towards the ceiling, pressing the heel towards the floor.
- Point your toes: Then point your toes down, lifting your heel up, like a ballerina foot point. This is one cycle.
Definition of a cycle
Pointing and flexing the toes constitutes one cycle.
Routine
Start with 5 cycles on each foot. Gradually increase to 10 cycles on each foot as your strength improves.
Notes
- Move slowly and mindfully really feeling the muscles of the feet and ankles being used and waking up.
- Increase the number of cycles in each set as you get stronger.
- For more challenge: If you lift the foot completely off the floor, it will work your hip and core muscles too.
Part 2 – Move your ankles: Draw circles
Set up
- Sit comfortably in your chair. For more of a challenge, sit slightly forward of the backrest.
- Start your legs and feet a little apart and both feet flat on the floor.
How to do
- Clockwise: Slightly raise your right leg and foot off the floor. Make circles with your foot first in a clockwise motion, as if you are drawing a circle with your toes. Do this 5 times in this direction. Move slowly and mindfully.
2. Anti-clockwise motion: Then reverse the direction to draw the circles in an anti-clockwise direction. Do this 5 times in this direction.
3. Repeat on the left: Lower the right leg, raise the left leg and foot slightly off the floor and repeat the process on this side.
Note
- Move slowly and mindfully making a big circle with your toes in each direction
Part 3 – Strengthen your calves: Chair calf raises
Set up
- Sit comfortably in your chair. For more of a challenge, sit slightly forward of the backrest.
- Start your legs and feet a little apart and both feet flat on the floor.
How to do
- Flex the feet: Lift your toes up, pressing heels down. Hold for a few seconds. Feel the calf muscle lengthening on the back of your lower leg.
- Release: Lower your feet back down.
- Raise the heels: Press into the balls of your feet and toes, lifting heels off the floor. Hold for a few seconds. Feel the calf muscle contracting now.
- Release: Lower your heels back down.
Definition of a cycle
Flexing the feet and then raising the heels constitutes one cycle.
Routine
Start with 3 sets of 5 cycles. Gradually increase to 10 cycles per set as your strength improves.
Note
- Move slowly and mindfully, feeling the muscles of the calves and shins.
Twist and turn: Keep your spine mobile
A healthy spine is a key component of good health. This simple twist in a chair helps keep the muscles along your spine flexible and healthy.[3]
Note: Before going into a twist, make sure you are sitting upright and your spine is as straight as possible and maintain this when you twist.
Set up
- Sit with the back rest on your right. If it’s not possible to do this in your seat, then keep the back rest behind you but move away from the backrest to give you space to turn.
- Sit on the edge of the chair but make sure your buttocks are both well supported.
- Feet, knees and legs slightly apart with your heels under your knees.
- Work with the breath.
How to do
- Lift up and turn: Inhale, press firmly into your feet, extend your spine up and turn your torso towards the right or the backrest.
- Pause: Take hold of the backrest with your hands, positioning them wherever feels comfortable. Hold this position for a moment. Ensure your shoulders are relaxed and away from your ears, and your elbows are relaxed. (If you have the backrest behind you, put your opposite hand to the direction you are turning on your thigh close to your knee and the hand on the seat next to you).
- Exhale: Try to turn a bit deeper into the twist, maintaining an even weight distribution on your feet and buttocks.
- Go deeper: Take a few rounds of breath here, inhaling to lift and lengthen the spine, exhaling to turn a little deeper.
- Return to centre: Inhale to lift and lengthen the spine, exhale and turn your torso back to the legs.
- Switch sides: Turn yourself in the chair so that the backrest is now on your left side and repeat the steps on the left.
Notes
- Maintain the spine tall and straight.
- Soften the abdominal muscles – this is a great pose to stimulate digestion.
- Keep breathing.
- Use the hands to gently twist deeper.
- Only go so far as feels comfortable and keep the chin in line with your chest in case of neck pain. Look ahead and not down.
- Keep the shoulders relaxed.
- Keep the shoulders, jaw and throat relaxed.
Disclaimer
Before trying any new exercise, always check up with your healthcare provider that it will be suitable for you. If you feel pain, short of breath or dizzy, stop the exercise and rest. Try again another day.
Rahle Dusheiko is a Wellbeing Guide, certified Iyengar Yoga Teacher, and qualified Life Coach who blends yoga, life coaching, and holistic wellbeing to support balanced living.
With a yoga practice that began in 1999 and certification in 2014, Rahle’s approach extends beyond the mat, offering personalised pathways to health and vitality.
If you would like to learn more about Rahle , see Expert: Rahle Dusheiko.
References
(1) National Institute on Aging: Falls and Fractures in Older Adults: Causes and Prevention. https://www.nia.nih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention
(2) The Foot & Ankle Group: The Importance of Foot and Ankle Flexibility. https://www.footandanklegroup.com/importance-of-foot-and-ankle-flexibility/
(3) Shifroni, E (2013). A Chair for Yoga – A complete guide to Iyengar Yoga practice with a chair.
