“Pose, and hold it,” are directions typically uttered by photographers. Following these instructions can help ensure a better picture. Yoga teachers, using similar language, can guide their students to better health.

“Hatha yoga employs breathing techniques, gentle exercises and meditation to achieve physical health and spiritual attunement,” said Barbara Lyon, a yoga instructor. “The mental and spiritual connection is so important.” The term “yoga” means yoke, or union of mind, body and spirit.

Contrary to what some people might think, yoga does not require forcing one’s body into a pretzellike position.

This may be good news for seniors who have diminishing flexibility and balance.

“I don’t dare stop [practicing yoga],” said Elizabeth Siegel, 86, long-term yoga believer and student of Lyon’s. “If I stopped, I wouldn’t be able to move. It’s relaxing and it feels good. Good in the head and in the body. It is quieting and at the same time energizing. But you never push yourself too far. [A pose] should never be painful.”

The stress reduction aspect of yoga is beneficial for all ages, but seniors might find particular advantage in the easing of tensions of growing older.

“Seniors have a lot of stresses,” said Lyon. “They generally are concerned about health care, long-term care, money, their adult children and grandchildren, and friends who may be sick.”

While the source of stress may remain, studying yoga can reduce its effects.

“It enables one to deal with things, and even the little things that are unimportant just roll off,” said Siegel. Yoga also “gives mind and body the unity of being one.”

The physical benefits of yoga are numerous, as well, including easing pain, stiffness and other symptoms of chronic conditions such as arthritis.

“The techniques of yoga are designed to strengthen, tone and stretch muscles, ligaments and tendons; flex the vertebral column; replenish oxygen in the blood stream and restore energy and vitality,” said Lyon. “It really helps us achieve the meditative state of mind in which healing occurs.”

Lyon adapts the routine of some of her classes for seniors who may have medical concerns such as bad hips or knees. But sometimes she gets surprised by the very people for whom she makes allowances.

“I find I underestimate them,” she said with a smile. “I baby them, but they are a lot stronger than I give them credit for. But I certainly don’t consider the senior years to be declining years. I think of them as the ‘prime’ – called the ‘wandering scholar’ stage of life in India. It’s the time when we finally have time to devote to personal fulfillment and enlightenment.”

The key to performing yoga safely is starting slowly and having a good teacher. It is best to attend a class before using a video or book to ensure you are doing the postures correctly, which can prevent injury.

Beginner Deborah Rand, 80, took up yoga because she “thought it would be good exercise.” But she found her balance improved as well.

Judy Smith, 63, also found improved balance, after just a few classes.

“And I have felt a difference in my breathing,” she said. “I have asthma and she teaches how to breathe, too. Everybody just adores Barbara.”

Virtually anyone can do yoga in some form. And there is no need for fancy equipment.

“We use the floor, mats, walls, chairs, straps – such as a bathrobe belt or man’s neck tie – and each other to support the yoga poses so that we learn to let go of stiffness and tension that inhibits movement, as well as the too-strong mind and ego that are always driving us,” said Lyon.

Yoga is not about “perfection of the physical postures” but truly about understanding yourself, softening attitudes and accepting inevitable changes, she added.

For more information on yoga and classes call Lyon at 941-2344.

Carol Higgins is director of communications at Eastern Agency on Aging. For information on EAA, call 941-2865 or visit www.eaaa.org.