A quick Google search for “benefits of yoga” instantly turns up thousands of websites citing traditional texts and scientific studies describing the seemingly endless positive benefits of starting and maintaining a yoga practice. For women, especially those over the age of 60, yoga also has special effects on diseases such as menopause, osteoporosis, chronic pain, cancer, and depression.
How do you get your footing in this vast yoga world? Here are some tips and inspiration for women in their 60s and older to remember to maintain a positive attitude when starting a yoga practice.
just breathe
just breathe
Sri Krishnamacharya, the father of modern yoga, said, “The breath is the master of the poses. Follow the breath.”
Almost every style of yoga practiced in the studio today is influenced by Krishnamacharya. He was the teacher of the founders of the top traditions of modern yoga schools such as Iyengar, Ashtanga, Vini Yoga, etc. He was even the first teacher to accept Western women as students, Indra Rodvi (Indra Devi) was instrumental in bringing yoga out of India.
Krishnamacharya teaches the importance of the breath, not the asanas, while manipulating the asanas. For him, pranayama is an integral part of vinyasa practice, making each movement a meditation in itself rather than a preparation for it.
don’t sweat
don’t sweat
Many yoga classes can seem intimidating because they appear to be filled with healthy, youthful bodies that can contort into many shapes and slide gracefully into and out of poses — or at least, the many images and videos may entice You think so. But really, yoga isn’t about who’s most flexible, who’s strongest, or who does the most sun salutations.
According to V Nanammal, a 99-year-old yoga teacher whose daily classes in Tamil Nadu are packed every day, “Yoga is not about sweating.” Nanammal and her family have not become a trendy fitness program, but instead adheres to the way the yogic traditions have been passed down to her, focusing on peace and wholeness.
practice mindfulness
practice mindfulness
As we age, the body may not be as agile and flexible as it used to be, but a limited range of motion shouldn’t stop anyone from starting a yoga practice. Be aware that most injuries happen to older adults, and they mostly happen during asana transitions when you rush to the next PPS and forget to check how your body feels and moves.
Whether you’re in a static pose, moving through a vinyasa sequence, or slowly moving in and out of the pose, always keep in mind what you’re doing and what your body is prepared to do. If you need a few more breaths to move on to the next part of this series, go ahead and respect where your body is. When you practice yoga, being with yourself first is the most important part.
Not every kind of yoga is right for everyone
Not every kind of yoga is right for everyone
Doctors are beginning to prescribe yoga to their patients as part of a more holistic health regimen. The problem is, even most doctors don’t understand that there are hundreds of ways to practice yoga today, and not all of them are suitable for the elderly or those with a predominantly sedentary lifestyle.
For people of all ages starting a new yoga practice, try what has been described as a gentle hatha session. Hatha is a traditional style that primarily allows for prolonged holding in each pose. Most studios offer Vinyasa classes, sequences of which are designed to move with each breath, and the first few sessions can be difficult to follow until you become more familiar with the pose. Seniors may also want to delve into Yin Yoga, Restorative Yoga, Chair Yoga, and even Laughter Yoga!
Get inspired: Most of the oldest yoga teachers in the world are women.
Let yourself be inspired. Most of the oldest yoga teachers in the world today are women.
When you start your yoga practice, even if you’re in your 60s, you’ll be in good company. Guinness World Records for who is the oldest yoga teacher. The record has changed over the years, but most of those who hold the title are women in their 70s or even 80s. And that doesn’t include the many unregistered yoga teachers in India who are likely in their 90s. After all, according to much traditional yoga literature, one of the yogic superpowers that can be acquired through regular practice is eternal youth and longevity.
Teachers like Tara Porchon-Lynch are active, healthy, and an inspiration to the young and the young at heart.
start at home
start at home
If the thought of going to a group class is daunting, the first thing to know is that neither the teacher nor the other students will judge you or your practice. That being said, if you’d rather start from the comfort of your own home, there are a wealth of resources you can take advantage of. Many yoga teachers offer private yoga classes and will tailor everything needed for a class to you and your needs. You can also try watching some full-length classes on YouTube to find the style of yoga that works best for you. Another option is to subscribe to yoga sites such as yogaglo, cody or gaia, which have high-quality videos from renowned teachers from all over the world that you can teach in the comfort of your own home.
go with friends/family
go with friends/family
Sometimes all you need is a little push and moral support to start a new activity. Make it something new to do with friends and family so everyone can benefit from a new, regular yoga practice. Spice up the fun with matching outfits or make yourself a team name. Yoga teachers and studios will love the enthusiasm, and being surrounded by all the positive emotions will help keep practicing.