email page print pageAll Topic Reviews
Self-Compassion in Psychotherapy10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Practicing MindfulnessA Journey Into Yin YogaA Philosophy for the Science of Well-BeingA Student's Guide to the History And Philosophy of Yoga A.M. EnergyAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAlready FreeAlternative Medicine?AltruismAnd BreatheAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaBack in Action: Yoga for a Healthy BackBack To Basics: Fitness with Charlotte OrdBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBethenny's Skinnygirl WorkoutBeyond the SelfBody By BethennyBorn to Balance - Balance BasicsBreath-Centered YogaBrightening Our Inner SkiesCalm Body Clear MindCalm Focus JoyCardio for Beginners with Petra KolberChakra MeditationsComplementary and Alternative Therapies ResearchContemplative Psychotherapy EssentialsCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCultural Healing and Belief SystemsDance Off the Inches: Cardio Hip Hop PartyDeep ListeningDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Yoga House CallEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExercise for Mood and AnxietyExhale Core Fusion 30 Day SculptFamily YogaFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow YogaFluid Power Vinyasa Flow YogaFood You Can ForageFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Fit Through GardeningGet Ripped & ChiseledGet RIPPED! 1000 #3Get RIPPED! and Jacked - The Boomer WorkoutGet Stronger Bones: 3 Workouts For OsteoporosisHandbook of MindfulnessHappy Yoga DVDHealing the Heart and Mind with MindfulnessHealing through ExerciseHealing Through Movement: Pilates Head to ToeHealing, Hype, or Harm?Healthy Sexy Beautiful Kundalini YogaHemalayaa: Bollywood BootyHow to Be a StoicHow to Cook Everything VegetarianHow Would Buddha Act?In Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangIntegrated YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKripalu YogaKundalini Yoga : DVDKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga MeditationKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLetting Go!LifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLunar Flow YogaMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMeditations for BeginnersMindful AmericaMindful ColoringMindfulnessMindfulnessMindfulness for BeginnersMindfulness for CarersMindfulness for TwoMindfulness in Plain EnglishMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiNamaste Yoga: Season 3 Part 1Natural FlexibilityNew Good FoodNew VegetarianNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthPain Free at WorkPeace Is Every BreathPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga: Core PowerPower Yoga: Fat BurnerPower Yoga: Strength and FlexibilityPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodRadiant Heart Yoga DVDReach - Upbeat Toning & Flexibility for a Dancer's BodyRelax Into Yoga for SeniorsResistance Stretching With Dara TorresRestorative Yoga PracticeRestorative Yoga PracticeSara Ivanhoe's Taste DVDSelfless InsightSleepSoupsSparkSpontaneous HappinessStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStress Relief to GoStretchStrong & SculptedStrong Body, Ageless BodySuper Seniors: Box, Balance, & Lift Surf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTeen YogaTeenYogi DVDTen Zen Tummy TonersThe 6 Qualities of ConsciousnessThe Accidental VeganThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Best Things You Can EatThe Booty Barre -Total New BodyThe Complete Book of Raw FoodThe Get Healthy, Go Vegan CookbookThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Kettlebell BoomerThe Light of DiscoveryThe Mandala of BeingThe Meat Lover's Meatless CookbookThe Mindful Way through DepressionThe Nature FixThe Perfect ExerciseThe Psychology of LifestyleThe Qi Healing KitThe Road to Calm WorkbookThe Science of SleepThe Science of YogaThe Sense of SelfThe Spirit of Buddhist MeditationThe Spirit of Tibetan BuddhismThe Ultimate BALLET YOGAThe Ultra MindsetThe Well-Tuned BrainThe Yin Yoga KitTotal Health the Chinese WayTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Cardio Dance FlowTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Visitor 2008Viniyoga Therapy for the Low Back, Sacrum and HipsViniyoga Therapy for the Upper Back, Neck and ShouldersViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWatch Me Do YogaWeight Loss Cardio KickWeight Watchers: Ultimate Belly SeriesYin and Yang YogaYin Yoga DVDYogaYogaYoga - Philosophy for EveryoneYoga : Beginners Flow for EveryoneYoga AnatomyYoga as MedicineYoga Bliss HipsYoga BodyYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Emergency DVD: PregnancyYoga Flow DVDYoga for AnxietyYoga for AthletesYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for FitnessYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for Your WeekYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga Quick FixesYoga Skills for Therapists:Yoga TherapyYoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga, Karma, and RebirthYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYour Body Breakthru - Your Best Body Circuit DVDYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Brain on YogaZen Encounters with Loneliness
Relax into Yoga is a new release from Pranamaya.com featuring very gentle yoga practices. The DVD cover describes this product as offering "safe and simple practices for older adults and people with health challenges," and the two instructors, Kimberly Carson and Carol Krucoff, are co-directors of the "Yoga for Seniors" teacher training program. Furthermore, as noted in the DVD itself, the models featured in the practices all range in age from their 60s to their early 80s.
The Main Menu of the DVD offers an Introduction, Safety Guidelines, Main Practices, Special Practices, and Extra Features. In the brief (1 minute) Introduction, Carson and Krucoff note their experience teaching yoga to older adults and review the various practices available on the DVD. The Safety Guidelines is actually an 11-minute workshop covering the following topics: Principles of Practice, Setting Up Your Practice Space, Getting Up and Down from the Floor Safely, Safe Movement for People with Osteoporosis, and Following the Models. Finally, the Extra Features include Kimberly's Biography, Carol's Biography, The Yoga for Seniors Teacher Training, About Pranamaya, Practice MP3s, DVD Credits, and Subtitles.
Selecting Main Practices opens a submenu which lists the following options:
Bed-Based Sequence (31 min)
Seated Sequence (29 min)
Seated and Standing Sequence (39 min)
Up and Down Sequence (55 min)
Special Practices also opens up its own submenu:
Relaxation Sequence (14 min)
Balance-Building Sequence (18 min)
Core Strengthening Sequence (20 min)
I have provided a general overview for each practice below. For all of the routines, Carson and Krucoff take turns instructing via voiceover. Two different models are featured for each segment, with one always offering easier modifications, often with the aid of a chair. In addition to the chair, yoga mats and blankets are also used.
Appropriately, this section consists of all-lying poses. It opens with 6 minutes of simple breath work, focusing on breathing into the belly, then developing the yogic 3-part breath. This is followed by a 7-minute series which begins with stretching the arms overhead and moves into easy hamstring/leg stretches. Additional leg work follows, including leg lowers and toe dips. The closing sequence features happy babies pose, knee rocks, and a twist; a 5-minute relaxation and self-hug finish this practice.
Again, as the title suggests, this segment is performed entirely seated in a chair. The opening series consists of approximately 7 minutes of breath work, building to the yogic 3-part breath. Next comes seated leg extensions, adding in both ankle and wrist curls. This is followed by an arm stretch flow coordinated with the breath and then a nice series of Figure 8 shoulder rolls. Continuing with the gentle movements, the participants perform stretches for the hands, fingers, and feet. Next comes lion's pose and then a brief series of sternum lifts. The final active posture is a self-hug, adding in a rotational movement. The 4.5 minute relaxation is also performed seated in the chair, with about 2 minutes being completely silent.
SEATED AND STANDING SEQUENCE
This routine uses the same two models as in the "Seated" practice, and much of the footage is the same as well, although the order varies. It begins with the same opening breath work, then moves into the Figure 8 shoulder rolls, the hand/finger/feet stretches, and lion's pose. This is followed by the seated leg extension. At the 16 minute mark, the first new moves are introduced, as the participants practice a hip hinge to come from seated to standing. Moving behind their chairs, they perform arm rotations and arm lifts, and they then use the chairs to assist in more traditional yoga postures including a moving warrior flow and triangle pose. After a standing balance and twist, the participants return to seated in the chair, finishing with the same sternum lifts and relaxation sequence from the Seated practice.
UP AND DOWN SEQUENCE
This longest segment combines moves from all of the other routines. It begins lying with a focus on the 3-part breath, and as with the Bed-Based sequence, it then moves into lying arms and legs stretches. Next is a 6-minute series of cat/cow and bird/dog on hands and knees. After this, the participants come to standing and use the chair to assist for sun breaths, squats to standing, chair sun salutes, and additional chair poses (warrior 2 and tree). Then it's back to the floor, lying on the belly for baby cobra and on the back for bridge, happy babies, windshield wipers, and a twist. This routine concludes with a 5.5 minute relaxation and finishes in a seated position.
This practice begins with a facial massage and then moves into shoulder shrugs/shoulder rolls. This is followed by stretches, including arm over head. The participants then move to the floor for a long (7 minutes) guided relaxation.
For this sequence, one of the models uses a chair to assist with balance and the other does not. They begin by shifting front and back, playing around with balance, gradually adding in a heel raise and then optionally raising the leg. Next, they stand with the two feet in a line, again shifting the weight forward and back. Additional balance work comes in the form of heel raises, tree pose, eagle pose, and warrior 3 pose. There is no relaxation to conclude this practice.
This series begins on the hands and needs for a cat/cow and bird/dog flow. From here, the participants move into a modified plank pose, adding arm circles to increase the challenge. This is followed by a knee-to-chest series lying on the back; the routine concludes with pulling both of the knees into the chest.
As you can see from my breakdowns, this DVD is somewhat repetitive—i.e., the exact same footage is used for multiple practices, and similar sequences (albeit new footage) appear more than once. The routines are also extremely slow-moving. After I initially read the description of this release, I thought that the practices would be appropriate for those who are perhaps injured and in need of a gentler approach, but after trying the sequences myself, I do not think this is the case. Rather, I would only recommend this DVD for older adults with either no or very little yoga experience—for this population, Carson and Krucoff have done an excellent job. Unfortunately, I fear that anyone outside of this limited audience is likely to be bored with these routines.
One final note: this DVD is packaged in 100% Recycled Packaging, including a recycled cardboard folder (full-length but slimmer than a regular DVD case), recycled plastic DVD tray, and vegetable-based dyes.
© 2012 Beth Cholette
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.