Yoga for 50 plus & Older- Benefits & Caveats

Yoga I believe is helpful for all at any age-BUT- the type of yoga, particular postures and how it’s presented varies tremendously and needs to be adapted and modified.

There is a yoga for everyone!

I’ll present some other resources for you below, videos, articles and books.  As a private yoga teacher in NYC, I’ve been doing yoga for 24 years.  So my advice is based on my over 19 years of yoga teaching, (mixed with some other career bits!) I’ve been an art professor, and studied massage therapy too.

This post is based on my personal experience and research, I am not a doctor, and I recommend checking with your health professional before beginning any exercise program.  Also always listen to your body- start slowly in a new yoga practice, or after injury or after a hiatus.  Also a sharp pain (rare) is always an indicator to stop immediately.  To work with me:  for private meditation/yoga + shiatsu massage.

1.  Yoga Benefits for over 50 folks:

• increase and maintain flexibility:

As we get older flexibility tends to diminish unless you make a concerted effort to keep it.  Specific postures help to maintain flexibility of hamstrings, quads and especially the spine.  In fact the spine and back are key areas that many yoga asanas target.  An increase in kyphosis (rounding of upper back) is common with aging.  Though I”ve seen many younger folks who work long hours at a computer, start to develop this.

Flickr Image: All rights reserved by phtog. https://flic.kr/p/8YZnJr

Recommended postures (for overall flexibility):

1. Seated forward bend
2. Single leg forward bend
3. Downward facing dog
4. Upward facing dog
5. Various shoulder and upper back openers

• increase and maintain balance:

Balance is crucial as we age- to maintain our well-being and avoid falls!  So much of yoga especially the standing postures really help to train the body and awareness re: balance and proprioception.

Recommended postures:

1. So all standing postures: especially Mountain pose,
2. Triangle pose
3. Warrior and variations
4. Balancing postures on one leg- including Tree pose

• increase and maintain stamina:

Now yoga only gets a bad rap in terms of cardio- is it too slow to improve cardio vascular health?  My answer is it depends on your starting point- if you are a marathon runner then yoga is not going to about stamina for you- instead your focus is on flexibility and body imbalances that could affect your gait.  BUT FOR THE REST OF US- yes some types of yoga can increase stamina.  I have worked with a 60 plus yr old who enjoyed a flowing vinyasa (moving from one posture to next with breath and no pause.)  A vinyasa or modified Ashtanga practice can definitely create heat, a sweat and deepen the breath.

Recommended postures:

1. Sun salutations (of which there are variations) in series
2. An Ashtanga or modified Ashtanga series flow
3. Some Kundalini Yoga Kriyas
4. Some pranayamas (breathing practices)

• increase and maintain blood circulation:

The traditional understanding of yoga benefits is that the squeezing and releasing action of many postures helps increase blood flow.  This is in the same way (though often more intense) of other forms of movement.  What’s wonderful about yoga for 50+ is that postures can target areas or even organ systems.  For example Seated forward bend would increase blood flow to the back of the legs and the back, as well as via the pressure on the abdominal organs as one bends forward (giving that squeeze and release motion.)

Recommended postures:

1. Sun salutations again for overall increase in blood circulation
2. A modified Ashtanga series flow
3. Many postures depending on area/system: even throat can be targeted via Simhasana (lion pose,) upper back, arms and leg circulation via Eagle pose and so on.
4. Kundalini Yoga Kriyas

I’ll continue with the caveats or things to be careful of especially if one is just starting yoga over 50 in my next article (watch for part 2 by signing up to follow this blog.) I’ll post it within a week.  Contact me if you are interested in private or corporate yoga and are NYC based. I’d love to hear from you.

RESOURCES:

Work with me:  for private meditation/yoga + shiatsu massage.

Articles:

Yoga After 50 (NY Times Article)

http://www.yogajournal.com/article/teach/yoga-for-boomers-and-beyond/- 

Written for yoga teachers but helpful for you as a baby boomer (50 plus) yoga student, as it goes over some of what I’ve covered in terms of what to be aware of in your yoga pratice.

Namaste,

Kala

Image credit: https://flic.kr/p/8YZnJr