Various yoga exercise plan for Senior Citizens:

Asanas & Images	How To Do	Benefits
Janu-Edee Asan	Lie on the back, arms spread out in line with shoulders. Close fists with thumbs inside. Bend legs at knees with soles flat on floor while keeping a distance so as to allow the knee of one leg to touch the heel of other leg. Then turn both knees to right and head to the left. Then turn knees to the left and head to the right.	Nerves and veins connected to lower spine become supple as a result helps in backaches and sciatica. Benefits liver and pancreas. Strengths heart and lungs. Helps in correcting menstrual cycle and diseases of the womb.
Janu-Bhumiasan	Lie on back, fold legs at knees keeping them together at heels, toes and knees. Turn both knees to right and neck to left. Then turn knees to left and head to right.	Tones up stomach and waist. Cures indigestion, dyspepsia and constipation. Benefits the kidneys, buttocks, pelvis, womb, bladder etc. Reduces fat.
Janu-Bagal – Asan	Lie on back, bend knees to bring them forward so that they touch the chest and the thighs rest on stomach. Turn legs to right and head to left. Then turn folded legs to left and head to right.	Helps in backache, jaundice, and diabetes. Also helps to keep abdomen fat free.
Nabhichalan (Twisting the navel)	Arms apart in the line of the shoulders, bring the knees to the chest but turn them to one side while turning the head to the other side.	Relieves disorders of the abdomen, chest bones, neck , spine, and the muscles of the abdomen.
Janu-Ghumao - Asan	Lie on back. Bend right leg at knee keeping the right sole on left knee. Now turn right knee towards right to touch the ground. Repeat the same with left leg and turn to left.	Relieves constipation. Helps keeping appendix in place and at correct size. Shapes body below chest upto knees.
Tanasan	Lie on back, keep legs together, and flex feet outwards. Lock fingers and put hands on stomach. Then straighten arms and take them over the head. Pull upper torso up towards head and thighs towards feet, so that body becomes taut	Improves blood circulation by keeping arteries and veins supple. Cleans blood and clears the lungs.
Bhujbalasan	Sit in Saharan or Parmesan. Stretch arms in straight line with shoulders. Clench fists. Turn arms up, down, and sideways with all strength.	Reduces fat and stiffness from arms.
Uttanpadasan (Foot Stretch Pose)	Lie with the arms close to the hips. The feet brought together and the legs raised from the ground making an angle of 30 degrees.	Restores the displaced navel, which is the centre of the body. Beneficially affects the legs, the thighs, hips and other parts of the body. Helps in reducing obesity and regulates menses
Naukasan (Boat Pose)	Bring the arms together with the hands folded and stretch them out in the front. Also raise the legs simultaneously.	Relieves constipation, strengthens the digestive system. Abdominal flabbiness can be reduced. Useful for lung diseases. Useful for strengthening of shoulders, neck, back and legs.
Bhujangasna (Cobra Pose) (Not for patients of hernia)	Keep the arms along the sides of the body with the feet together. Raise head and the chest from the ground upto the navel .	Relieves constipation, indigestion and flatulence. Cleans the whole gut from the mouth to intestines and rectum. Makes the waist slender and chest broad. Helps in regulating menstrual disorders, liver, and kidney disorders. Relieves backaches. Reduces fat of abdomen.
Shavasan (dead body or corpse pose)	Lie on the back, arms spread out in line with shoulders. Close fists with thumbs inside. Bend legs at knees with soles flat on floor while keeping a distance so as to allow the knee of one leg to touch the heel of other leg. Then turn both knees to right and head to the left. Then turn knees to the left and head to the right	Nerves and veins connected to lower spine become supple as a result helps in backaches and sciatica. Benefits liver and pancreas. Strengths heart and lungs. Helps in correcting menstrual cycle and diseases of the womb