MENTAL HEALTH AND WELLBEING IN SILVER CITIZENS THROUGH YOGA

Ramanathan & Bhavanani. European Journal of Biomedical and Pharmaceutical Sciences
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MENTAL HEALTH AND WELLBEING IN SILVER CITIZENS THROUGH YOGA
Meena Ramanathan1
and Ananda Balayogi Bhavanani2
*
1
Coordinator/Yoga Therapist, Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth,
Puducherry, India.
2
Deputy Director, Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth, Puducherry,
India.
Article Received on 02/01/2017 Article Revised on 23/01/2017 Article Accepted on 12/02/2017
INTRODUCTION
Yoga is a spiritual way of life that transcends all ages.
Evolution from “I” to “WE;” from being a limited
individual to becoming an expanded universal human
being is made possible through Yoga, which is a
classical Indian form that creates a dynamic connectivity
between body, mind and soul. One can start learning this
art at any age; in fact experts believe Yoga helps one age
better and improves flexibility and strength of the body
through simple and uncomplicated practices as well as to
stay physically fit, mentally alert and enhance
spirituality.[1]
Scientific knowledge has been progressing rapidly in all
fields of life through physics, chemistry, engineering,
biology, medicine and agriculture. The variety and
quality of tools and devices employed are improving at
an accelerated pace and what was unimaginable and
unthinkable a few decades ago is now becoming
possible, helping us to expand the range of our
perception to the minutest happening inside our bodies or
in the external world. The frontier of knowledge has
expanded tremendously in all possible directions. The
instruments which are useful in our dealing with things
have been wholly revolutionized by science, but the
instrument used in our relationship with people, the
precious instrument called the mind, remains unchanged.
Our inner world of desires, emotions and conflicts has
remained chaotic and imbalanced. It needs training and
improvement which science unfortunately cannot
provide.[2]
Mental health is a level of psychological well-being or
an absence of mental illness. It has been defined in
Princeton University‟s WordNet®
as the "psychological
state of someone who is functioning at a satisfactory
level of emotional and behavioural adjustment".[3]
From
the perspective of positive psychology mental health may
include an individual's ability to enjoy life and create a
SJIF Impact Factor 4.382Research Articleejbps, 2017, Volume 4, Issue 3, 288-292.
European Journal of Biomedical
AND Pharmaceutical sciences
http://www.ejbps.com
ISSN 2349-8870
Volume: 4
Issue: 3
288-292
Year: 2017
ABSTRACT
Introduction: Yoga is an applied science that re-establishes the lost balance by enriching our mind. It is a
classical Indian form that creates a dynamic connectivity between body, mind and soul. Yoga helps one age better
and improves flexibility and strength of the body through simple practices. Mental health may include an
individual's ability to enjoy life and create a balance between life activities and efforts to achieve psychological
resilience. Research Findings: Yoga practice increases hippocampus gray matter volume in non-demented
elderly. Comprehensive lifestyle intervention was associated with significant increase in telomere length and
improved telomerase activity. A review included all studies of Yoga with older adults and concluded that there
were trends toward improvement in strength, balance, gait and flexibility in older adults participating in Yoga.
Interventions that are more holistic and comprehensive can address multiple aspects of health in well-being at the
same time. Contribution of Yogic Practices in Old Age: Yogic practices aim at maintaining and improving the
various motor skills and preserve physical, mental and social well-being in the seniors. The effort in trying to
achieve the pose helps them gain the benefit which is of primary importance. Yoga is beneficial in prevention and
control of common health and emotional problems that are linked with old age creating a positive approach in life.
Conclusion: Old age can be made not only bearable but also pleasurable as it is not a matter of years but a
condition of mind and Yoga brings a healthy state of mind. The simple yet immensely beneficial effects of Yoga
slow down or even reverse the ageing process. Yoga may not only add a few years to life but also may add life to
the years.
KEYWORDS: seniors, ageing, resilience, wellbeing.
*Corresponding Author: Dr. Ananda Balayogi Bhavanani
Deputy Director, Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth, Puducherry, India.

www.ejbps.com 289
balance between life activities and efforts to achieve
psychological resilience.
According to a fact sheet of the World Health
Organization (WHO), mental health includes "subjective
well-being, perceived self-efficacy, autonomy,
competence, inter-generational dependence and self-
actualization of one's intellectual and emotional
potential, among others.[4]
It further states that the well-
being of an individual is encompassed in the realization
of their abilities, coping with normal stresses of life,
productive work and contribution to their community.
Cultural differences, subjective assessments, and
competing professional theories all affect how "mental
health" is defined. A widely accepted definition of
health by psychoanalyst Sigmund Freud: the capacity "to
work and to love" is considered to be simple accurate
definition of mental health‟.[5]
The tripartite model views mental well-being as
encompassing three components of emotional well-
being, social well-being and psychological well-being.[6]
Emotional well-being is defined as having high levels of
positive emotions, whereas social and psychological
well-being are defined as the presence of psychological
and social skills and abilities that contribute to optimal
functioning in daily life.[7]
Yoga is an applied science that re-establishes the lost
balance in the human affairs caused by the one-sided
growth of science helping us to overcome its
shortcomings by enriching our mind. Yoga is understood
as the goal as well as the means to attain an absolutely
undisturbed state of consciousness which obviously is a
long journey, but every step on the path covers some
distance; as the Chinese proverb says: “A journey of
10,000 miles begins with the first step”. Yoga is
commonly understood as a practice that is physically
beneficial, while it is concerned and related more with
the mind than the body. Any sign of disease manifested
in the body is a result of a mental imbalance or an
unhealthy attitude. Srimad Bhagavad Gita defines Yoga
as equanimity at all levels which may also be taken as
the perfect state of health where there is physical
homeostasis and mental equanimity giving rise to a
healthy harmony between the body and mind.[1]
„Regular, repeated, rhythmic practice of Yoga helps ward
off mental fatigue, thereby ensuing better physiological
functioning‟, says Ammaji Yogacharini Kalaimamani
Meenakshi Devi Bhavanani.
AGEING, AN INEVITABLE ASPECT OF LIFE
Growing old is when you have leisure time for your own
self, for recreation (Vihar), to pursue with the hobbies
and interests in life as well as for relaxation. Ageing is an
inevitable natural process associated with sluggish
metabolism, demineralization of bone and decreased
energy levels, feeling of weakness and decrease in power
of resistance. Injuries take longer to recover with
common complaints of arthritis, rheumatism,
incontinence, insomnia, constipation, coughing,
difficulty in breathing, bronchitis, prostate enlargement,
high blood pressure, diabetes, paralysis, etc coupled with
mental depression, loneliness, anxiety, suspicion, self-
centeredness, low self-esteem due to wear and tear of the
brain tissues. This raises the need for the seniors to stay
fit and healthy during this age, though degeneration of
the body also set some limits to the types of exercises
they can do.[2]
The transformation back into childhood begins as one
grows older and the elders start behaving like an adamant
tough-to-handle-teenager, become self-centred and
childish, craving to gain attention, expecting to be
praised and pampered. Feeling bored and empty with
nothing to do is common with the retired seniors who
may also be fighting to cope with the death of a spouse,
relative or friend. Adapting to these hazardous events
makes them lonely. They carry a notion that they are no
longer useful to the family or the society and hence start
feeling inferior and depressed. Their mobility, range of
movement becomes limited than before. The physical
stiffness affects their mental health too.
On the other hand, some seniors have a progressive
outlook towards life. They are focused in leading a
fulfilling life and understand the importance of healthy
living eating healthy and indulging in mild exercise
forms such as going for leisurely walks or practising
Yoga that are simple ways to stay physically and
mentally fit. Achieving fitness-happiness goal with a bit
of enjoyment along with like-minded individuals does
sound interesting, doesn‟t it?.[8]
A group session of Yoga is a big motivation that helps
one to enhance their skills and overcome individual
limitations. When they interact with people of their own
age and calibre their problems and pain seems
infinitesimal in comparison to that of the others around.
Group session is a therapy on its own as it enhances the
meaning and purpose of their lives. „Silver Yoga Hour‟
enlivens and cheers up their spirits, gives them
something to „look-forward-to‟, something to get dressed
up for and many things to share amongst their new-found
“Yoga-friends”.
TRADITIONAL VIEWS
The Chatur Ashrama system is a component of the
ethical theories in Indian philosophy, where it is
combined with four goals of human life (Purushartha),
for fulfilment, happiness and spiritual liberation. Under
the Ashrama system, the human life was divided into
four stages namely- Brahmacharya, Grihasta, Vanaprasta
and Sanyasa - the goal of each period was the fulfilment
and development of the individual to attain and manifest
the potentiality.[9]
The retirement stage, where the
individual hands over household responsibilities to the
next generation, takes up an advisory role, maintains
relationships with children and community more in the
role of a matured mentor, lifestyle is simplified and the

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couple may retreat to a quieter place for deeper practices
and gradually withdraw from the responsibilities of the
worldly living is the third stage called Vanaprasta stage
which signifies the transitional phase from a
householder's life (with its greater emphasis on wealth,
security, pleasure and sexual pursuits), to one with
greater emphasis on Moksha (spiritual liberation). The
stage is marked by renunciation of material desires and
prejudices and focussed on peace and simple spiritual
life.
RESEARCH FINDINGS
The population of older adults is growing rapidly and
new intervention options are needed to address multiple
aspects of health and well-being. Few recent studies on
the elderly population:
 Lower-income older adults are more likely to be
sedentary and can benefit from interventions that
increase mobility and physical function. Although
many interventions may help sedentary older adults,
Yoga may be able to produce broader changes and
impact multiple health outcomes simultaneously.
Groessl et al concluded that the main features of
Yoga such as transportability, home practice, social
interaction and spirituality may increase its appeal to
older adults and suggested that inactive older adults
derive health benefits from free weekly Yoga
programs.[10]
 A review by Roland et al included all studies of
Yoga with older adults and concluded that there
were trends toward improvement in strength,
balance, gait and flexibility in older adults
participating in Yoga.[11]
 Another review of Yoga interventions with older
adults focused on randomized controlled trials
comparing Yoga to other interventions done by Patel
et al., found evidence that Yoga may result in
greater improvements in physical and mental scores,
flexibility and VO2max than aerobic exercise
interventions.[12]
 The most relevant program of research in older
adults was done by Chen et al. who developed a
Yoga program (Silver Yoga) for institutionalized
older adults and found that Yoga improved
flexibility, walking speed, sleep quality, depression
and QOL among Yoga participants. In summary,
there is increasing evidence that Hatha Yoga can
improve physical function among older adults, while
the psychosocial benefits are promising.[13,14,15,16]
 Yoga appears to have very good potential for
impacting multiple aspects of health and well-being
such as the physical, mental and social aspects of
health and quality of life which are
interdependent.[17]
Interventions that are more
holistic and comprehensive can address multiple
aspects of health and well-being at the same
time.[18,19]
Although a variety of behavioural
interventions have been linked to aspects of
improved health in older adults, mind-body
interventions such as Yoga may produce broader
changes and impact multiple health outcomes
simultaneously.[20]
 Elderly participants practiced the protocol that was
specially designed for senior citizens, keeping in
mind their health status and physical limitations.
This included simple warm-ups (jathis), breath body
movement coordination practices (kriyas), static
stretching postures (asanas), breathing techniques
(pranayamas), relaxation and simple chanting.[21]
 Hariprasad et al found that Yoga practice increases
hippocampal gray matter volume in non-demented
elderly. Yoga has the potential to be a barrier to age-
related neuro-senescence.[22]
 It was concluded by Ornish et al that telomere
shortness in human beings is a prognostic marker of
ageing, disease and premature morbidity.
Comprehensive lifestyle intervention was associated
with significant increase in telomere length and
improved telomerase activity.[23]
 Ramanathan et al recommended that Yoga should be
made a part of health-care facilities for elderly as it
can enhance the quality of life by improving their
overall mental health status. It could provide a
healthy and positive alternative from depressing
negative thoughts and give them a sense of purpose
and hope.[24]
They study proved the positive
influence of Yoga in reduction of depression and
anxiety scores and improvement in self-esteem
scores in elderly women attributed to changes in
central neurotransmitters such as gamma-amino
butyric-acid coupled with increased parasympathetic
tone and decreased sympatho-adrenal activity.
GUIDELINES OF EXERCISE FOR THE
ELDERLY
Physiological ageing comes up with greater rapidity if
the individual is sedentary. The decline in bodily
functions that accompanies ageing process may be
delayed through appropriate physical training, avoiding
vigorous and jerky movements thereby reducing the
danger of accidents and falls. The exercises taught to the
elders should be joyful, provide contentment and
satisfaction and must also enhance their self-confidence.
More emphasis must be laid on breathing out
consciously which is very important. Daily exercise is
better than intermittent practice.[2]
CONTRIBUTION OF YOGIC PRACTICES IN
OLD AGE
Yogic practices aim at maintaining and improving the
various motor skills and preserve physical, mental and
social well-being of the seniors.[25]
The Jathis (the loosening practices) and Kriyas (breath-
body-mind coordinating practices) improve flexibility,
create awareness of the body part being manipulated as
well as enhance energy circulation. Asanas, the static
stretching postures in Yoga are isotonic and isometric in
nature; thereby they are non-strenuous, non-fatiguing and
can be performed comfortably during old age. The

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shortened muscles are stretched gradually and pain in
joints is reduced along with an improvement in the range
of movement and mobility on the whole. Various
muscles are stretched and optimum length of the muscles
is maintained helping reduce the pain. Asanas build up
proper tone in the muscles and the vital organs function
well as a result of improved tone. Asanas nurture and
culture the health of the spine by bending forward and
backward, twisting sideways and stretching laterally
which constitutes part of their regular practice,
enhancing the sensory and motor connectivity between
the brain and the rest of the body.[24]
Attaining the final posture or perfection in the posture is
secondary. Effort made in trying to achieve the posture
helps them gain the benefit which is of primary
importance among the seniors. Variations of the pose
which may be easier and less strenuous may be
performed. Complicated postures are never
recommended for the senior citizen, something simple,
yet challenging their ability helps boost their confidence
levels to a great extent.
Slow, conscious controlled breathing in pranayama helps
in adjusting and activating the circulatory-respiratory
complex of the body. It also provides them emotional
stability. Purificatory processes called Kriyas help in
removing imbalances in various secretions of body. The
practice of focus, concentration (Ekagratha-Dharana) and
meditation in any form reduces the feeling of loneliness
and provides peace of mind. Emotional upheavals no
longer exist. Directing attention to various parts of the
body during relaxation helps improve blood flow to the
area being contemplated upon thereby facilitating
healing. As the traditional texts emphasise daily practice
of yogic exercises bring beneficial results to the silver
citizen.[21]
Yoga is beneficial in prevention and control of common
health and emotional problems that are linked with old
age. It helps elderly to become more in touch with them-
self and their body, enabling them to accept who they are
and the state they are in (accept their individual short
comings and limitations) which improves gaining a
positive outlook and approach in life.
CONCLUSION
Swami Gitananda Giri Guru Maharaj states, "Yoga is the
science and art of right-use-ness of body, emotions and
mind".[26]
Growing old no longer has to mean steadily
declining health. The miracles of modern medicine,
improved diets, better living conditions and awareness
help people maintain their physical health, fitness and
promote vitality in their sunset years. Old age can be
made not only bearable but also pleasurable. After all,
old age is not a matter of years but a condition of mind
and Yoga brings a healthy state of mind. Yoga has
proven to be immensely therapeutic in preventing
deterioration through ageing. Promoting healthy lifestyle
in the elderly is vital in helping them maintain good
health and lead happy and independent lives. Yoga has
been proven to help alleviate or reduce many of these
health challenges, making it an increasingly popular
choice in the adult population. The simple yet immensely
beneficial effect of Yoga slows down and reverses the
ageing process. Yoga may not only add a few years to
life but also may add life to the years. Hence practice of
Yoga should become an integral part of old age.
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