Basic Transformational Integral

Yoga for Older People

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Explanations and Links

Yoga is for everyone. Sometimes as we get older, especially if

we have not practiced yoga through the years, our bodies
become less flexible. This booklet is especially for those older
people who cannot sit on a yoga mat on the floor. The asanas What is Transformational Yoga?
(stretches or postures) are adapted from the routine in the Transformational yoga is a powerful system of
linked book - Basic Transformational Integral Yoga. This yogic techniques that helps us centre and
balance our lives in a way that keeps us
booklet needs to be used in conjunction with that book. To
naturally happy, healthy and emotionally stable.
avoid repetition, all the other parts of the transformational
Transformational yoga is a holistic and more
yoga routine are set out and explained in detail there. integral approach to yoga practice, and is
unique in bringing together four aspects of yoga practice in order
My own experience of working with older people has taught to gain optimum results rapidly and effectively:
me above all to avoid kneeling postures, so in this booklet the
starting positions are either seated on a chair, or standing. This
Asana (body stretches/postures) - for purification of the Physical
has meant experimenting with some adaptations of the usual
Body
postures. But if they work, and make you feel good, we must
be on the right track! Pranayama (breathing techniques) - for purification of the Prana
Body
I hope that if you keep up your yoga practice regularly, you will Meditation - for purification and transformation of the Mental
be come flexible enough again to get down (and up again!) to Body
use a yoga mat. This will allow the introduction in the future of Mantra Chanting - for purification/transformation of the Psychic
some more simple stretches lying on your back or stomach. Body

The format of this book is to indicate where you should refer to This system was developed by Swami Vidyanand, resulting both
the Basic Book for instruction on pranayama and chanting, from his many years of study and practice under the guidance of
and to give detailed instructions on the adapted form of the renowned masters, and - later - his connection with Sri
asanas. Aurobindo and The Mother. Transformational Yoga continues to
develop and evolve, and his Sri Ma school is attracting teachers
Good luck, and enjoy! from across the globe to learn and pass on this powerful new
Yogini Chandra fusion of yoga.
Yoga Master & Meditation Teacher, Sri Ma School Manchester

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 Basic Transformational Yoga Routine

1. Chanting of Invocation Mantra

2. Prana activation
3. Asanas
4. Chakra Mantra
5. Invocation Mantra

Invocation Mantra

This is chanted at the beginning and end of the routine. It is important in forming a protective energy field around us and our
surrounding area; opening our hearts; and opening a channel to enable us to communicate with our higher being.

Om
Ananda mayee (We invoke our divine bliss/joy)
Chaitanya mayee (we invoke our awakened consciousness)
Satya mayee (we invoke our truth)
Paramee (we invoke the foremost unchanging unity)
Om Shanti Shantii (Peace, peace)

On a purely physical level, chanting - like singing - gives us a voice; and brings a feeling of well-being.

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Prana activation

The set of basic pranayama exercises is explained and illustrated in the Basic Book. Where it is suggested that you sit on the yoga mat,
you will be seated on a chair, or - if you prefer to do these exercises first thing in the morning, as recommended - you may be sitting up
in bed. The important thing is to keep your back as straight as possible, and to be comfortable and supported.

You may wish to start with doing half the number of repeats of each pranayama exercise, then build up to the recommended level over
time. This is an important part of the yoga, and shouldn’t be hurried. Learn to take enough time over it, and to build it in to the start of
your day if possible.

Important precaution - please read carefully!

Kapalbhati breathing raises the blood pressure; if you suffer from high blood pressure you must do this in the following way:
1. Reduce the force of your breathing - do this very gently so that you are lightly exhaling through the nose - more like sniffing than
snorting!
2. Reduce the number of breaths for each set

Asanas

General precautions
Use your common sense, and become aware of how your body responds to each asana. If you feel pain while holding the stretch, learn
to distinguish between the ‘normal’ pain of muscles stretching, and parts of the body being pulled in directions they haven’t been in for
a while (!); and harmful pain, which may be associated with an illness or underlying condition for which you may need to seek medical
advice.

If you know that you have an existing medical condition, avoid any action which will put more strain on the affected area - discuss this
with your yoga teacher.

All of the stretches in basic transformational yoga are very gentle, and the key is just to let your body take the lead, and go as far as you
can without putting any undue strain on it. To state the obvious, every one of us has our own strengths and weaknesses, and only we
can be aware of what is possible at any given time. This is why we stress the ability to observe and be aware of our bodies; this
observation is the meditation aspect of our asana practice.

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Joint Mobilisation Asanas (Pawanmuktasana)
Particularly useful for older people and for beginners, the following routine is carried out as a starting point for the basic sequence of
asanas. These exercise help to loosen up the joints, and to shift energy blockages in the the joints of the physical body.

Base Sitting position: sit on a chair (dining or upright chair), with your feet touching the floor; if you cannot reach the floor, try to find a
small footstool or hard cushion that will allow your feet to be supported. You can lean back on the chair to support your back if that is

1. Toes and Ankles 2. Knees and Hips

Padanguli Naman - Toe bending: With legs outstretched, Janufalak Akarshan - kneecap contraction: sitting in base
feet touching the floor, breathe in, straightening toes, then position, firstly see if you can move the muscles around your
out through the mouth quite forcibly, while curling toes right knee. Inhale, and gently draw back the muscle towards
down. 8 times your body, hold for a count of 5, then release while exhaling.
Goolf Naman - ankle bending: sitting and breathing as Do this 8 times, then repeat 8 times with the left knee.
above, move both feet up and down, heels on the floor.
8 times Ardha Titali Asana - Half Butterfly: sit in base position,
bend right leg and place right foot on your left thigh. Hold the
Goolf Chakra - Ankle rotation: breathe normally, rotate knee with your right hand, and the toes with your left hand.
feet clockwise 8 times, then anti-clockwise 8 times Using your right hand, gently move the knee up and down 8
Goolf Ghoornan - Ankle Crank: bending right knee, times.
bring right foot to rest on left thigh, leaving enough room Change the leg, and repeat 8 times with the left knee.
to move the ankle. Hold right ankle with right hand, and
toes of right foot with left hand. Slowly rotate the foot 8 Benefits
times, then anti-clockwise 8 times. Change leg, and Helps to loosen up the knee and hip joints
repeat with left foot.
Benefits
Help with circulation of blood and lymph, relieving

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3. Hands and Wrists 4. Elbows and Shoulders
Mushtika Bandhana - hand clenching: sit in base Kehuni Naman - elbow bending: sit in base position,
position, and hold both arms out straight in front of you at stretching arms out to each side at shoulder level, palms
shoulder level. Inhale, while opening the hands, palms upwards. Inhale while straightening the arms, then exhale
down, and stretching the fingers as wide apart as you while bending the arms at the elbows and touching the
can. Exhale while closing the hand into a fist, with shoulders with your hands. 8 times
thumbs tucked inside. 8 times. Skandha Chakra - shoulder socket rotation: leaving both
hands resting on your shoulders, from the previous position,
Manibandha Naman - wrist bending: sit with arms
rotate your elbows to make a wide circle - firstly 8 times in a
outstretched as above, keeping fingers straight and
clockwise direction, then repeat 8 times anti-clockwise.
palms open. Inhale and bend hands backward from the
Benefits
wrist with fingers pointing towards the ceiling, then
Help relieve shoulder strain caused by daily activities such
exhale and point fingers towards the floor. Keep elbows
as driving, and using a computer. Also help relieve pressure
straight. 8 times.
in cervical spondylitis and frozen shoulder.
Manibandha Chakra - wrist joint rotation: sit with arms
outstretched as above, and make a fist with each hand.
Rotate both fists together - clockwise 8 times, then anti-
clockwide 8 times. 5. Neck
Benefits Greeva Sanchalana - neck movements: Sit in base
Help to loosen and maintain flexibility in the joints of position with hands resting on your knees, and eyes closed.
Slowly move the head back, as far as is comfortable, whilst
inhaling; then exhale while moving head down so that your
chin touches your chest (if possible). 8 times.
Reminder: in this series of 5 sets Next - inhale and slowly turn your head to the right, exhale
of exercises breathing is in while turning your head back to the front. 8 times, then
through the nose, and out repeat, turning your head to the left 8 times.
through the mouth. Where it is Finally, keeping your eyes closed, slowly rotate your head in
not stated that you should inhale as wide a circle as you can comfortably manage, 8 times
or exhale with a movement, you clockwise and 8 anti-clockwise. Note! this can make you
should breathe normally. feel dizzy, so take great care, and stop if it is too much for
you.
Benefits

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Asana Routine - Stretches

Reminder: all of the Asanas illustrated here have been adapted in order to make them suitable for chair yoga. The method is the same
as that outlined in Basic Transformational Integral Yoga. The names of the original Asanas have been used so that you can link them,
which should help you to understand which parts of the body and which Chakras are targeted.

Paschimottana Asana - Back Stretch

Method
(remember for all asanas, follow the method described in the section above - this is
repeated below, just for this first asana, but should be applied to all of them)

Sit on the chair with your feet touching the floor, about 18 inches apart, and your
knees bent. Raise your arms whilst inhaling and stretch them above your head, then
exhale and bend forward from the hip, reaching your hands towards your feet. Try to
clasp your ankle or feet if you can, but don’t worry if not, hold any part of the leg you
can reach.
Hold the stretch, and exhale using the Kapalbhati pranayama technique 10 – 20 times
Relax the breath, and observe the areas of pressure – both the intensity and location,
noticing any particular areas of discomfort or pain. Concentrate and focus the mind on
these areas, where toxins or impure energy pockets remain.
Remain in the posture, and now breathe using the Bhramari pranayama technique 3
times .
Chant Om Ma three times (mini invocation)
Release this posture by inhaling, lifting your hands back up in the air and relax.
Benefits
Stretches hamstring muscles; increases flexibility in hip joints
Tones and massages abdominal and pelvic region
Stimulates circulation to nerves and muscles of the spine

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Meru Wakrasana - Spinal twist
Method
Sit on the chair with your feet on the floor and knees bent, facing forwards. Place your
your left hand on the outside of your right knee, and your right arm over the back of
the chair. Turn your head to the right so that you twist to the right, using your left hand
to help if needed. Hold the stretch and follow the usual pranayama and chanting
routine.
Release slowly, then come back to face forwards. Repeat on the left side.
Benefits
Stretches the spine, toning nerves and helping to alleviate backache, neck pain and
sciatica.

Trikonasana - Side stretch

Method
Sit on the chair with your feet on the floor and knees bent, facing forwards. Inhale and
raise your arms out to the sides, level with your shoulders, palms down. Exhale, and
bend to the right, reaching towards the floor with your right hand and keeping your left
hand pointing towards the ceiling. Hold the stretch and follow the routine. Inhale and
come back to starting position. Repeat for left side.

Benefits
Stretches the waist muscles, improves flexibility of spinal column, and improves
digestion.

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Ushtrasana - Camel Posture
Method
Sit on the chair with your feet on the floor, facing forwards. Inhale and raise both arms
straight up so that your fingers are pointing to the ceiling. Exhale as you lean back,
bringing your head back and your arms above your head and behind you as far as you
can stretch. Hold the stretch and follow the routine.

Benefits
Stretches stomach and intestines, alleviating constipation, and benefiting digestive
system; loosens vertabrae and stimulates spinal nerves; tones and regulates thyroid
gland.

Marjari Asana - Cat posture

Method
Stand in front of your chair, with your feet apart to give you balance, and hold the
sides of the seat with both hands, so that you are leaning over the chair seat. Step
back with your feet as far as you can manage. Inhale, and raise your head so you are
looking up, arch your spine downwards so that it is in a concave shape; then exhale
while lowering your head and arching your back up like a cat. Repeat this movement
2 or 3 times to increase flexibility, then move into the first position and hold.
First posture, look ahead, arch spine down so it is in a concave shape. Hold stretch
and follow routine.
Inhale and move into second posture, exhale as you put your head down, back
arched upwards in convex shape. Hold stretch and follow routine.
Benefits
Improves flexibility of neck, shoulders and spine, and helps to shift blocked energy
and tension held there.

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Tiryaka Tadasana - Swaying palm Tree Pose
Method
Stand with feet well apart to give you balance, and keep your eyes on a point directly
in front of you. Interlock your fingers, turn the palms outwards and raise your linked
hands above your head. Bend from the waist to the right side, keeping facing
forwards. Hold the stretch in a position that you can manage, and follow the routine.
Come back to the starting position, then repeat, bending to the left.

Benefits
Helps with improving balance, stretches and tones the spine, and loosens the
muscles at the sides of the waist.

Hanuman Veerasana - Monkey Warrior Pose

Method
Stand with your feet wide apart, and feet facing forwards. Turn your right foot so that it
points to the right, inhale and lift your arms to shoulder level, palms facing upwards.
Turn your head to the right, exhale and shift your weight to your right leg, bending your
right knee to support your weight. Hold the stretch and follow the routine.
Come back to the starting position, and repeat for the left side.
Note: if you cannot stand to do this exercise, you can do it sitting in a chair, using the
seat of the chair to support your weight and balance.
Benefits
Improves balance and stamina, tones hamstring muscles, strengthens digestive
system

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Contact details: [email protected]