AbhayaM – Yoga for Elderly

AbhayaM is an 8-session online yoga programme for seniors, taught live on Zoom by teachers from Bharat Yogavidya Kendra, under the guidance of Sri M.

The body changes with age. The mind, too, learns to expect those changes. AbhayaM is an invitation to set those expectations aside for four weekends and to see what is still possible: in your breath, your joints, your sleep, and your sense of what you can still do.

Whether you are 50 and curious, 70 and stiff, or somewhere in between, and whether you have practised yoga for years or never sat on a mat, this programme meets you where you are. You join from home, on your own mat, and practise live with our teachers. There is no need to travel and no level you must reach.

Upcoming Batch: 4 – 30 Jun 2026

8 Session Online Yoga Programme for Senior Citizens

Timing

Saturdays and Sundays,
10.00 AM – 11.30 AM IST

Group Size

Kept small for individual attention from the teacher

Eligibilty

50 years and above

Price

INR 4000 + 5% GST | USD 53.33

INR 4000

USD 53.33

Use the code SENIORS at checkout to avail 25% discount.
Valid until 25 May 2026.

Curriculum

AbhayaM has two threads, which run through every session: a short, accessible teaching that gives each practice its context, and the practice itself.

Theory

Each session opens with a short teaching, kept simple and useful, never academic.

Ashtanga Yoga of Patanjali

The eight-limb framework that gives all of yoga its structure.

The Four Paths of Yoga

Karma (selfless action), Bhakti (devotion), Jnana (inquiry), and Raja (meditation and inner discipline). Most lives draw on more than one.

Yogic lifestyle and diet

Practical guidance on food, sleep, and the small daily choices that either support or undo the work you do on the mat.

The Bhagavad Gita

Selected verses with simple commentary on duty, equanimity, and meaning.

Practical

The practical part of each session follows a clear arc: warm the joints, release the body, work the spine, settle the breath, then rest deeply.

Joint mobility

Slow, breath-led movements for the eyes, neck, shoulders, wrists, hips, knees, and ankles. This is often the most quietly transformative part of the programme. Range of motion you had stopped expecting begins to return.

Stretches

Gentle openings for the spine, hamstrings, and shoulders, designed to release the tension that builds up from a sedentary day, long hours of sitting, or simple aging of the connective tissue.

Surya Namaskar

The sun salutation, taught in modified, half, and chair-supported forms suited to the older body. Practised regularly, the full sequence is a complete sadhana in itself. It stretches and tones every major joint, regulates the breath, and restores stamina.

Asanas

A careful selection of postures across standing, seated, supine, and prone families, each with safe alternatives for stiff knees, sore backs, or recent surgeries. Every asana is taught with its contraindications. If a posture is not right for your body, the teacher will offer a clear alternative.

Pranayama

Breathwork is the bridge between the body and the mind. When the breath grows steady, the mind grows steady on its own. The course teaches yogic breathing, Nadi Shuddhi (alternate-nostril, calming), Bhramari (the humming-bee breath, excellent for tension and high blood pressure), Ujjayi (a soft throat-controlled breath that warms and steadies), and cooling breaths for the warm months. There is no forced breath retention.

Trataka

A meditation in which you gaze gently at a single object, most commonly a candle flame, then close the eyes and hold the after-image inwardly. It strengthens the eyes, sharpens concentration, and brings the mind to a quieter place. The effects on sleep and attention are often noticeable within the first two weekends.

Yoga Nidra

Guided yogic relaxation using the 61-Point Method, a systematic sweep of awareness through specific points of the body, with the body deeply at rest. Twenty minutes of Yoga Nidra is, in the experience of practitioners across many traditions, equivalent to several hours of ordinary sleep. For those who struggle with broken sleep, this practice alone is often worth the programme.

Meditation and mantra chanting

Each session opens and closes with a short mantra. We chant the Guru Mantra, Patanjali’s Prayer, the Mahamrityunjaya Mantra (a healing mantra), the Gayatri, and Asato Ma Sadgamaya. Pronunciation is taught carefully. You may chant aloud or simply listen; both are honoured.

A Typical Session

On Saturday and Sunday morning, you log in to Zoom at 10:00 am IST. The session opens with mantra and a short teaching. From there, you move through joint mobility and stretches, then into Surya Namaskar and the asanas of the day. Every posture is demonstrated and modified live.

About an hour in, the pace softens. Pranayama, then Trataka or Yoga Nidra, ending with mantra and a few minutes for questions. The session closes at 11:30. You are welcome to keep your camera on so the teacher can see and correct your posture, or off if you prefer privacy. Either is fine.

Who Abhayam is for

AbhayaM is right for you if:

  • You are 50 years or older.
  • You can sit on a chair (the floor is not required for most practices).
  • You can join a Zoom call from home, on your own mat or chair.
  • You are willing to practise at your own pace, with attention to your own body.

You do not need to be flexible, fit, or familiar with yoga. We have taught complete beginners, long-time practitioners, and people working through real physical limitations, side by side. Where a posture is not right for you, your teacher will offer an alternative. There is nothing here you will be forced to do.

If you have a medical condition, please share it during registration. Most conditions are not a barrier; they help us tailor your practice safely.

What you will take away

By the end of the eighth session, most participants leave with:

  • A short daily practice of 30 to 45 minutes that fits into ordinary life.
  • Better range of motion in the neck, shoulders, hips, knees, and ankles.
  • Slower, steadier breath, and a quieter mind to go with it.
  • Improved sleep, often within the first two weekends.
  • A clearer sense of how yoga, lifestyle, and diet work together.
  • Course notes and session recordings to revisit any time.
  • A small, supportive group of fellow practitioners.

FAQs

A yoga mat or a clean, non-slip surface, comfortable loose clothing, and a chair within reach. That is all. We provide course notes and a printable practice guide.

Every session is recorded and shared with you. You can catch up at your own pace, and you keep the recordings.

Almost certainly, yes. Please share your condition during registration so we can suggest the right modifications. Most of what we teach is gentle and adaptable. The few practices that aren’t suitable for a particular condition are clearly flagged in advance.

Yes. Sanskrit and Hindi terms are explained as they come up.

From Past Partcipants

“I came thinking I was too old for this. I left walking upstairs without holding the railing.” — AbhayaM participant