CAN I MAKE IT EASY?
I finally succumbed to seriously considering yoga (though I'd taken a few classes) after seeing the incredible shape my good, older friend was in. Being resistant to taking alot of time and to being bored, I had to work out a simple, doable routine. These are the results.
I think the answer to the question is a definitive "Yes!"
Of course, I used my typical "fudging" technique of doing the exercises while being entertained in video or audio format.
WILL IT BE EFFECTIVE PER AMOUNT OF TIME AND EFFORT?
The health benefits of exercise and stretching have been proven, but it is difficult to quantify exactly. The best estimate of the benefits of this entire area is in the effect it has on one's "real age" - which is a measure of how long you will live AND the quality of life in those years - you can actually feel good even when you get old!
Now, I ask, how much is that worth to you? I can tell you that those people who are on the other end, having lost their good health, wish that they could get it back.
All other things being equal, I will guarantee that you will, if you follow the exercise, nutrition, and weight recommendations, have another 15 to 20 years of feeling good to your life, plus you'll feel better in your current life. Although the latter might seem intangible, it is noticeable, if you look, in how your body feels, your energy, and how well you perform in your life to get what you want out of life.
HOW DO I DO IT AND WHAT DO I DO?
I've added links to sites so that you can see pictures of what to do and instructions on how to do them. Then I've provided a few examples of routines that various people use.
I, myself, only do them when I can also not be bored, as mentioned elsewhere, so my routines are in front of the TV (most often) and/or with an inspiring CD (I even added a few of those audiobooks, so I could "read" auditorally while exercising, which is kinda fun actually!).
Yes, they all have "funny" names, but that is only for convenience. They are not weird, as they are actually effective!!!!!
HOW MUCH SHOULD I DO?
"Yoga Asanas also influence the working of the internal organs and the endocrine system. Conventional Yogis practice Surya Namaskar, the sun salutation, prior doing the Asanas. Even though there are literally thousands of Asanas (8,400,000 going by scriptures) the practice of the 12 - 20 basic postures is enough to deliver the essence as well as all major benefits of this wonderful system."
A great example of a very healthy, happy woman who is over 80 is in her morning routine - religiously performed - and for incredible and unbelievable benefits!
LINKS - For pictures and instructions, and also some discussion is on the sites, so you should read at least an hour's worth of material, though an extra hour or two is also beneficial.
With illustrations and build a sequence of pictures for reminder
YogaJournalSequenceBuilder - This service does not seem to work yet, but it may by the time you read this, so I'll leave it here as an excellent ideas. The drag and drop didn't work for me, so I just selected the items and then printed it and then cut it up and recopied it in the cut up sequence. Pick the poses you want and then print out, in small pictures so you can have your whole routine pictured!
Free online book, illustrations
Illustrations of Postures, non-video
When you wake up in the morning (or anytime need to wake up the body)
Yoga videos free on internet - Helps get the idea in place through seeing (monkey see, monkey do)
SPECIFIC HEALTH REASON