21 Day 200-Hour Yoga Teacher Training for Seniors (50+ years) in Kathmandu, Nepal

Certification

Students who complete the training are eligible to register with Yoga Alliance as Registered Yoga Teachers (RYT®).

This 200-hour certified seniors yoga is perfectly designed for seniors who want to start yoga as a beginner as well as a regular practitioner. Those who are new to yoga have the best opportunity to start the spiritual journey, those who already have the experience will get the perfect chance to grow their knowledge. If you have knowledge of yoga and meditation you never feel lonely in old age. Instead of taking help from others, you can help the people sharing your knowledge of yoga, meditation, breath work, etc.

Life transforming 200 hours seniors’ yoga training is for all seniors who want to live a life a different way than previous life. There is nothing more important than your knowledge. This 200-hour certified yoga teacher training in Nepal helps you to change insight developing the perception of life. If you have knowledge you never get stressed. The root cause of stress is being unknown about who one is. This training helps individuals find who they really are.

Learn senior gentle yoga in the serene environment in the yard of Nagarjun National Park. It’s an amazing gathering of seniors people from all over the world. Exchanging knowledge and experience helps to grow your mental and spiritual height. 200 hours of yoga teacher training does not focus only on physical posture it equally gives priority to meditation, breathing, relaxation, philosophy, chanting, detox, etc.

Do not underestimate your flexibility; mental and emotional adaptability is sufficient to participate in this course. The 200-hour yoga teacher training promotes physical, mental, and spiritual well-being. As people age, they often experience declines in mental, emotional, and spiritual health. This transformative seniors’ yoga training in Nepal can help restore overall wellness. Yoga offers benefits for everyone.

Yoga can be practiced in every age. There is no such age bar. Healthy people can practice yoga to maintain their health and enhance skill, ability, and creativity. An unhealthy person can do it to cure the problem.

In senior age yoga can be very beneficial for overall health. Yoga can be practiced very easily at senior age. It’s not only about physical posture it’s about the overall lifestyle which includes meditation, breath work, relaxation, chanting, philosophy, detox, etc. Asana also can be practiced with certain precautions and support for therapeutic benefit. The main goal of yoga is to bring our minds to eternal peace and happiness. So, any senior who wants to establish a peaceful life can join this course.

200 hours yoga teacher training course in Nepal will help to understand the physiological and psychological needs of old people and teach how to handle old age issues and how to work with the props to support them. We have an expert teacher who has studied more detail in the subject and is willing to share their knowledge and experience.

Understanding the physiology of old age

Aging process has a certain effect on physiology and neurology. Arteries start to lose elasticity. The stiffening of arteries results from different factors like the aging process and fat accumulation. This affects the circulatory system. It affects the heart function.

Cardiac problems and hypertension are the common ailments seen in old age. In old age people lack energy which generates stress and anxiety, It has also an effect on the circulatory and respiratory systems. Regular practice of yoga and meditation can prevent many more problems which may occur in old age.

Yogic lifestyle and regular practice of yoga can help to remain physically and mentally fit. The yoga postures and breathing exercises help to improve the flexibility of the chest wall and increase the oxygen consumption in the blood. The yogic food, yogic lifestyle, and regular practice of yoga help to keep our mind peaceful and body healthy.

Aging of the physical body cannot be stopped. However, one can always remain healthy and happy mentally and spiritually. Yoga and meditation keep individuals psychologically young and fit, promoting a happy and healthy lifestyle.

Who can join?

The course is designed for the senior age above 50 as it focuses on how to practice asana, pranayama, and meditation in old age and benefit from it. However, everyone who is seeking to learn more about the different approaches to seniors’ yoga and meditation can join a 200-hour certified seniors’ yoga Teacher Training course.

Those who are below 50 but want to learn yoga for seniors also can join the course. Young adults can learn gentle yoga that they can use in their lives as well as teach seniors. Those who think they have less flexibility so better to mix the seniors group also can join this course.

It is also for those who want to share their knowledge with older people but himself/herself is young can join the course. Complete beginners and usual practitioners can join the course. Every participant who is interested gentle flow of yoga poses, meditation, breathwork, and yoga nidra (Yogic relaxation) can enjoy this course. Here is no age bar for learning but the course is specially focused on seniors.

What includes this 200-senior yoga teacher training

Sukshma Vyayam (Micro yogic exercise)

Sukshma Vyayam or micro yogic exercises is a group of loosening and strengthening practices that help to remove the stiffness and blockage from the joints and muscles of the body. Due to less activity, tension, and stress, muscles and joints accumulate stiffness and toxins, also known as blockage. This accumulation prevents energy or prana from flowing freely in the body, leading to the appearance of disease.

200 hours seniors’ yoga teacher training course in Nepal provides you amazing group of micro yogic exercises (Sukshma Vyayama) that can be very beneficial to the elderly age as it helps to promote health and opens up the channel for the energy of our whole body. It can benefit ailments like joint problems, back pain, hypertension, arthritis, and many other common ailments in old age. It should be practiced with total awareness and proper breathing to get the overall physical, and mental health and wellbeing.

Yoga asana for senior age:

Asana brings health and easiness to the body. It brings stability to the mind. When coping with stress regularly, the body acquires stiffness. As people grow old, they find difficulties in coping with stress and anxiety.

In old age, people might face situations where they become mentally and emotionally unstable. They find a lack of sharing and connecting. Suppression and imbalance of emotion have an impact on total health, influencing the respiratory, muscular, and overall body system.

Asana brings stability and improves body and mind strength. It helps to open up the lungs and enhances flexibility. Asana not only works on the muscular system but also aids in circulating blood to all organs and cells properly. Improved blood circulation helps remove toxins from the body, cleanses and restores energy, and enhances physical and mental health.

Asana should be practiced properly in old age, and common therapeutic knowledge is essential. Learning from an expert and knowledgeable teacher is important. Understanding how to use different props, like blocks, belts, and chairs, can greatly assist in practicing postures effectively.

One should go according to the needs of the body to bring easiness in practice. Asana is not just about stretching and balancing. Simple asana has great benefits if practiced with awareness and proper breathing. So, asana can be practiced at any age and can bring great benefits to life. Following a group of postures, you will learn during your 200-hour certified seniors’ yoga teacher training course.

• Micro yogic exercises
• Dynamic posture to warm up
• Sun salutation
• Moon salutation
• Gentle flow of yoga posture
• Restorative yoga
• Yin Yoga
• Hip opening group of poses
• Balancing group of poses
• Core strengthening group of poses
• Inversion group of poses
• Forward and backward bending group of poses
• Twisting group of poses
• Downward facing dog group of poses
• Table top group of poses
• Lotus group of poses
• Classical hatha yoga group of poses
• Modified and variation intense poses

Chair Surya Namaskara as part of the senior people

Surya Namaskara or the Sun Salutation is a sequence of twelve classic postures that help to vitalize our energy, health, and happiness. The sun is regarded as the symbol of consciousness in spirituality. Surya Namaskara brings physical, mental health, and spiritual growth.

The forward and backward bending postures practiced in the series help to strengthen and bring flexibility to the back spine. It releases hip tension and activates the digestive system. It is beneficial to practice Surya Namaskara every day for up to 12 rounds. If it is practiced with proper breathing and awareness it helps to uplift our consciousness.

Chair Surya Namaskara is the modified version of the classic Surya Namaskara. It is specially designed for those who have stiffness and problems in the joints, who lack flexibility and has the spinal and health conditions. Chair Surya Namaskara can suit elderly people as it brings similar benefits to the body and mind as the classic practice.

It can be easily practiced sitting in the chair and performing the series of the postures as in the Surya Namaskara. It can be practiced from 6 to 12 rounds as per the need. The practice helps to improve digestive health, brings back flexibility, keeps joints and muscles healthy. As in Surya Namaskara we practice breathing exercises and mantra chanting along with the asanas. It has overall benefit in the mental and physical health.

Meditation for senior citizen

Meditation is the practice of self-realization. As there is often less responsibility and work pressure in retirement, it can be the best time to dive into the inner journey. Meditation is the path toward wisdom and knowledge. It brings more awareness into life and provides time to spend with oneself. With more time available, meditation is the best way to utilize it.

Meditation can be both outward and inward. The practice of asana and pranayama helps to tune inward. When there is greater awareness and tranquility of the mind, day-to-day activities can be performed more consciously, bringing more peace and joy into life. This leads to greater satisfaction.

The 200-hour seniors’ yoga training is conducted here in the yoga home to promote a super joyful, meditative, spiritual, and healthy life in old age. Participants will learn meditation techniques during the seniors’ yoga teacher training in Nepal.

• Aana Pana Sati meditation for pointed awareness
• Vipassana meditation for seniors by generating comfortable seating.
• Breathing meditation to develop good memories and to remove overthinking
• No mind meditation to be free from mind
• Mindfulness meditation to get free from mental stress
• So-ham meditation to get liberation from bad emotion
• Self-centered meditation to center with own self
• Blissful meditation to generate more bliss
• Dynamic mediation to release bad emotion
• Mantra meditation to generate a good vibe and to open an energy center

Breathing exercises at senior age

Pranayama is made by two different Sanskrit words: prana and ayama. Prana means vital energy and ayama means to extend. The extension of energy in life is Pranayama. As in old age, lung capacity diminishes, a yogic lifestyle and pranayama help to revitalize life.

Breathing exercises help to improve flexibility in the chest wall and enhance oxygen consumption in the blood. In old age, respiratory muscles start to weaken, losing their full capacity to inhale and exhale. With pranayama practices, individuals learn how to breathe correctly and efficiently.

Breathing exercises help to improve breathing capacity. Since pranayama can be practiced seated on a cushion, chair, or even in bed, it is suitable even if the body is not in fit condition.

Breathing exercises help to oxygenate our body and brain cells. It cleanses the minds. It brings more emotional stability. It improves brain function. You will learn all the popular breathing art in this seniors’ yoga teacher training in Nepal. The major pranayama you will learn are as follows;

• Pre-pranayama
• Nadi Sodhana pranayama
• Ujjayi Pranayama (victorious breathing)
• Kapalabhati pranayama
• Bhramari pranayama
• Sheetli pranayama
• Sitakari pranayama
• Bhastrika pranayama/fire breath or bellow breath
• Anulom Viloma pranayama
• Surya Bhedi pranayama
• Chandra Bhedi pranayama
• Murchha pranayama
• Arajak Bhastrika
• Agnisara kriya
• Aumkara pranayama
• Kumbhak pranayama

Mantra chanting in senior age

Mantra carries positive and spiritual energies. The practice of chanting mantras creates harmony between our mind and body. In this fast-paced world, the importance of finding the balance between inner peace and outer development is becoming more necessary.

In elderly life, it has more importance as more physical and mental challenges shows up. The deep rooted spiritual practice of mantra chanting not only brings peace to the mind but also improves the quality of life.

In old age it is important to engage in mental exercises to improve brain function. Mantra chanting improves concentration and brings more alertness to our lives. In elderly life, one has to face also emotional challenges. Mantra chanting can improve the mood and help to cope with negative feelings. It uplifts our consciousness and understanding of life.

Participants will learn a variety of mantras for peace, good mood, emotional youthfulness, energy, and for removing the impact of bad karma. Many popular yogic and Vedic mantras will be chanted. There will also be opportunities for bhajan and kirtan, which involve singing and dancing with mantras in a group. This 200-hour senior yoga teacher training will add more celebration to life.

Yoga philosophy and lifestyle for senior citizens

Yoga philosophy is beneficial for emotional and mental well-being. It changes the pattern of thinking about life and death. Yoga philosophy generates contentment in senior’s life what they achieved. Self-study brings them close to the reality of life which is the source of peace.

Practice of non-attachment makes the senior's life very easy and comfortable. Concept of Dharana, Dhyana, and meditation gives a clear way of management of mind, intellect, and ego in old age.

Eightfold path of yoga Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and samadhi are very helpful to guide old age in the spiritual path. The concept of Karma yoga helps to do work in old age by being selfless. Information of classical texts of yoga-like Patanjali Yoga Sutra, Bhagavad Gita, Upanishads, Vigyan Bhairav, etc develops the level of consciousness. Yoga philosophy focuses how to maintain mental health in old age is very essential for all senior citizens.

Uses of props for senior yoga

Due to limitations and health conditions, sometimes practicing yoga can be difficult in the elderly age. The use of different kinds of props helps to bring comfort while practicing asana. Joint problems are common in the elder age. The use of props like blocks, and straps can help to comfort the knees and ankles.

Use of bolsters and blankets helps in Restorative yoga. Similarly, while sitting in meditation for a long time, the use of various tools can bring easiness. While using props you need to take care of how to use them understanding the limitations.

This seniors’ yoga teacher training course will teach you practically how the props and tools can be used for the elder people.

Purpose of the Senior Yoga Teacher Training

As yoga boosts immunity and detoxifies the body, it offers great therapeutic benefits. It helps keep individuals physically strong and flexible while promoting mental balance. Asana and subtle practices of yoga can enhance mobility, reduce joint stiffness, and contribute to overall strength.

As yoga helps restore energy and relax the mind, seniors’ yoga provides relief from many pain-related issues. The practice of asana and breathing exercises improves the respiratory and circulatory systems. Common ailments in older age, such as hypertension, diabetes, and heart problems, can be reduced with regular yoga practice. Yoga benefits the overall physical, mental, and emotional health of all seniors.

Yoga helps to reduce anxiety and foster a deeper inner connection. Seniors’ yoga is important for maintaining mental health and strength in old age. The main goal of yoga is to unite the body, mind, and soul. Old age provides a good opportunity to practice spirituality, as there is often more free time to spend with oneself.

If seniors are unable to manage their time for practicing yoga, meditation, and breathing, they may face mental and emotional challenges. The practice of yoga and spirituality helps explore the essence of life and teaches how to achieve inner happiness naturally. This is a key reason to join yoga training in old age.

• To develop mental clarity, mindfulness, peace and harmony
• To promote physical flexibility, joint mobility, strength, and balance
• To achieve better emotional and mental health
• To be the best senior’ yoga teacher
• For self-discovery and self-realization
• To improve relaxation and sound sleep.
• To reduce stress, anxiety, depression, and all mental health problems
• To manage the quality of life in old age
• To manage age related disease and problem
• To manage pain, related to old age
• Spiritual connection with body, mind, and soul
• To develop the longevity
• To develop a healthy and yogic lifestyle
• To teach the art of graceful dying
• To realize the self who really I am?

Rough schedule for seniors' YTTC

• 07:00 - 08:00 Yoga posture
• 08:00 - 09:00 Breathwork, relaxation
• 09:00 - 10:00 Breakfast
• 12:00 - 13:00 Self-exploration, reading, self-practice
• 13:00 - 14:00 Relaxation, chanting, and breathing
• 14:00 - 15:00 Lunch
• 16:00 - 17:00 Yoga posture
• 17:00 - 17:30 Tea break
• 17:30 - 18:30 Meditation and Philosophy
• 19:00 Dinner
• 21:00 Sleeping

This is just sample schedule it can be changed according to the topic, teacher, circumstance and requirement.