By Gerald Hay

Each week, like clockwork, small groups of older adults roll out floor mats and position chairs for yoga classes in a large, open room at the Meadowbrook Park Clubhouse in Prairie Village.

They range in age from their early 60s to mid-80s. Most are in their 70s. The Gentle Yoga session attracted 15 participants. Seven signed up for Chair Yoga. The participants bring a mixed range of ability and experience to the classes. Most have been doing yoga for a few years or more. A few are rookies.

Offered by the 50 Plus Department of the Johnson County Park and Recreation District, the back-to-back, 50-minute workouts are led by Lucinda Grove, a registered yoga teacher.

According to the instructor, yoga’s an excellent activity for older adults of all ages since it’s a low-impact, slow, controlled exercise that can be tailored to individual needs and abilities.

“The stretching, strengthening and conditioning exercises we do in yoga can build strength; improve balance, flexibility, mobility; and enhance mental health and prevent cognitive decline,” Grove said.

Grove encourages older adults starting an exercise program to consult with their doctor beforehand.

“Your doctor may recommend against if you have severe osteoporosis, unstable blood pressure or if you have stage 4 or severe osteoarthritis,” she said. “Seniors should start with lower intensity and slowly increase the difficulty and the duration in order to prevent injury.”

Exercising is done standing and sitting on floor mats or in chairs. Yoga offers an overall complete body workout from head to toe.

The pace of exercise is brisk but forgiving. Poses have participants doing stretches, arm extensions, torso twists, leg stands, even gentle abdominal exercises.

Yoga offers a cognitive workout as well. Grove says the process of following a sequence and instructions is mentally beneficial.

Cindy Gill enrolled in yoga classes about three years ago.

“As the exercises target specific areas, some are more difficult to do than others, but I have found that even the difficult ones are easier over time,” she said. “Movements focus on correct breathing and offer ways to improve flexibility and balance, always good but even more important as we age.”

Gill has added a regular yoga practice to her regular repertoire. She’s not alone.

“Since the only requirements needed to perform the moves are a little space and a chair, it is easy to perform the exercises at home,” she said. “I feel that my flexibility has improved as well as my balance since starting the class.”

Jane Post enrolled in yoga classes about 18 months ago.

“I needed to get out of the house and socialize more to meet people of my age. I’m physically active, but wanted to try something new,” she said. “I do a lot of yard work and gardening. Yoga seems to be keeping me flexible, loosening up those some-times-stiff joints. It’s also a great 50-minute ‘warm up’ for going home to do housework!”

Tom Bowman has been a yogi for more than 10 years. He started at home by using DVDs and YouTube videos before joining the in-person Gentle Yoga classes.

“Having a class has brought more discipline to my practice,” he said. “It has also been a good opportunity to meet other friends and acquaintances who are interested in the benefits of yoga. They are a nice group of people whom I look forward to seeing every week. It makes me want to get up, get out and go practice yoga.”

As a yoga devotee for many years, Paula Anderson said her strength, flexibility and balance are better.

“It is also wonderful for relaxation and stress relief. This Gentle Yoga class is just the right pace and skill level for me,” she said. “Yoga practice helps me to stay fit and in shape so that I can continue to enjoy activities such as gardening and traveling. I would highly recommend it for seniors, or anyone interested in improving their fitness level.”

The classes also are great for connecting with others that share the same interest and providing a ready-made camaraderie.

Alexandra Goddard, who goes by Sandy, enrolled in both classes and started yoga exercising about two years ago.

“Besides the two yoga classes benefiting my flexibility and balance, there is a definite social component,” she said. “I met three women who have become friends through participating in the classes. We have gone on to lunch together, to attend plays and to discuss and exchange books.”

There are a few things to keep in mind.

If someone has medical or physical concerns, Grove needs to know and offer alternatives in specific yoga moves or keep the participant in a chair or on the mat.

“People with arthritis can benefit significantly from yoga,” she said. “It can help reduce pain and stiffness in the joints. Arthritis patients often stop moving to reduce pain, but inactivity shortens the tendons and weakens the ligaments, making the condition worse.”

Gill agreed.

“Having been told by an orthopedist that I have arthritis, bone spurs and bone on bone in both knees, I decided that the chair class would be a good choice,” she said. She has practiced yoga for about three years. Bowman practices yoga not because of any health concerns but thinks the exercising routine has helped him to “keep most aches and pains at bay.” “Practicing yoga has helped me both physically and mentally. I have improved flexibility, gained muscle strength, and increased balance and coordination. Yoga improves my mood and promotes better sleep and stress reduction,” he said.

During the classes, Grove directs participants with a smorgasbord of poses on mats and in chairs: butterfly, tree, mountain, warrior, cat, seated pigeon, seated twist, etc. The series of instructions keep participants moving, stretching, twisting, standing, sitting and lying down.

The class closes out with a shavasana pose. Participants are on their backs and relaxing with little movement, focusing on their breathing, meditating and winding down.

“Our instructor encourages people to practice at a level they are comfortable with and does not lead poses that are stressful on joints,” Bowman said. “The flow is slow and Gentle Yoga is not demanding in a cardio or aerobic sense.”

The various poses are beneficial with better core strength, flexibility and balance. The benefits include potentially lowering the risk of falling, improving functional fitness, and enhancing coordination and agility.

“The routine we do in class isn’t a challenge, really, but a reminder that I’m out doing something good for myself. The stretching and balancing exercises are helpful at home,” Post said.

While not a magic elixir for aging, Gill thinks yoga can go a long way toward a better quality of life. It has helped her in many ways.

“I find myself feeling relaxed yet energized following a session. That might be due to a beautiful setting and a very competent instructor. Added benefits include getting out of the house and meeting new people,” she said. “All-in-all, Chair Yoga is a win-win.”

More information on yoga classes is available at jcprd.com/50plus or 913-831-3359.