Yoga After 50 For Dummies

Yoga Articles

Equipment to Practice Yoga After 50

Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice Yoga. A few items are useful to have, while some other things are completely unnecessary. The following sections take a look at a few key items:

• Comfortable clothes
• Mats
• Blocks
• Blankets
• Bolsters
• Straps and other accessories

Comfortable clothes

Yoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true. You can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable.

The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.)

On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class!

Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition.

Doing Yoga in bare feet is

• Less slippery when moving in and out of poses (depending on your socks)
• More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability)
• More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen)

There are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise.

If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class.

Mats

Technically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one. Where you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort. A mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap. Your process of selecting a mat should take into account the following potential benefits:

• Personal comfort: A mat can be especially important on a hard floor.
• Designated space: A mat establishes your own space (which may be particularly important in a group class)
• More stability: A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a sticky surface, which is designed to help keep you from slipping

Blocks

Blocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches.

The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose.

Notice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward. In the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph. Of course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose. You will also want to consider the block construction. The most common types are:

• Foam
• Cork
• Wood

Foam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles. You can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material.

Blankets

A good Yoga blanket can be an essential tool. It potentially offers a

• Cushion for your head when reclining
• Cushion for your knees when kneeling or on all fours
• Lift for your spine, with some added comfort, when sitting
• Cushion for your pelvis (or even face) when lying on your stomach (prone)

Like most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing.

I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back.

I also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure):

Bolsters, cushions, and pillows

Bolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions. A Yoga bolster is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following): While some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion. In any case, a bolster or pillow may be the perfect solution when you want something soft underneath you.

Straps and other accessories

Straps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher. I also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful. A wedge works especially well when you’re on your hands and knees (see the following): Of course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following). You can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.

Yoga Articles

10 Tips for Your Yoga Practice: Off the Mat

Anyone who thinks that Yoga is just about poses, about being especially mobile or flexible, is really ignoring what some people would argue is the most important part of the practice. Yoga is a philosophy of life — and, as such, offers a lot of important insights on ways to find more joy in life and reduce suffering. Of course, you can get a multitude of health benefits (especially if you're over the age of 50) from a regular practice, but just as many off-the-mat practices can enrich your life and relationships in many important ways.

Take Your Vitamin G

Because there is a direct link between the mind and the body — between what you think and how you physically feel — finding a place of gratitude will bring that positive energy right from your thoughts into your cells. Create a gratitude journal where you can record, on a daily basis, the things for which you’re most grateful. I believe gratitude is a powerful practice and so I put it at the top of my off-the-mat tips.

Eat Well

Your Yoga teacher, and often times even your doctor, may not have the specialized training to adequately assess your diet. Yet what and how much you eat is certainly related to your overall health. While Yoga traditionally suggests you probably need to eat less as you get older, exactly what your diet should look like must be determined by a true expert.

If there’s one thing that Yoga teaches, it’s that we are all individuals, with individual needs. Instead of a Yoga teacher telling you to not eat this or eat more of that, considering letting a health professional be your guide.

Find a Cardio Workout You Like

Clearly, certain types of Yoga are more physically demanding than others and probably get your heart rate up more, such as a physical flow practice or a typical power Yoga class. But if you’re not in those sessions, it’s important to get your heartrate up, to exercise your heart muscles, so consider another type of cardio exercise, like walking, swimming, or biking. In most cases, Yoga is going to have the opposite effect by bringing your heartrate down.

Get a Good Night’s Sleep

Getting the proper amount of sleep is critical. You should address any sleeping issues you have and explore the tools that Yoga has to offer that may help. Sometimes a Yoga routine itself will help make you tired. Or, you may also choose to try a routine that employs the concept of Yoga sleep or Yoga Nidra. If you don’t get enough sleep, it may be hard to meditate because you might keep nodding off during your practice.

Avoid the Blue Light before Bedtime

The original Yoga masters did not, of course, talk about blue light. But if they were living today, I’m sure they would. Blue light is a problem stemming from modern technology — from all electronic devices with screens — and it needs to be mentioned in a Yoga context because it works directly against the Yoga tools that fight insomnia or stress. You should cut down on the amount of time you’re exposing yourself to blue light or block it with special glasses or an app. And especially avoid using your electronic devices (even TV) before trying to sleep.

Communicate to Enhance Intimacy

Some Yoga masters would argue that goal of Yoga philosophy, in general, is to help improve personal relationships. As you come to know yourself better through Yoga, you can in turn be more empathetic and understanding of the people around you. That can be especially true with a life partner. Sharing your thoughts, desires, and fears can be extremely challenging. But such candor can break down walls and make what’s good even better.

Find Time to Meditate Off the Mat

Developing some kind of meditation is so important that I want to encourage you to develop a routine separate from your physical Yoga practice — off the mat, if you will. Maybe you’re going to find the time while sitting at your desk, walking the beach, sitting on the couch, or lying in bed. Try some different techniques and different locations. See what works.

Say Goodbye to Your Ego

Your ego can create a competition in your mind with the person on a nearby mat. Or even if you do Yoga alone, sometimes you try to prove something to yourself. In both of these cases, when you want to show how flexible you are, Yoga can ultimately lead to injury — and this is the danger of listening to your ego instead of your body. One of the benefits of being older is that we sometimes find it easier to let go of ego-driven concepts and expectations.

Invite Others to Join In

I try to avoid using a lot of Sanskrit or Yoga jargon, but I can’t help mentioning the term Sangha. Basically, it’s a term that means community, and I want to encourage you to bring people into your Yoga world or join people who are already there. There’s a lot of power to be found in connecting with others, and Yoga can be a means of achieving that. Even if it’s just doing Yoga together.

Start Today

You may have heard the saying, “If I knew I was going to live this long, I'd have taken better care of myself.” Well, it’s never too late, so start now. And if it’s true that your body often reflects what’s going on in your mind, make sure there’s something good to draw upon — something celebratory.

Yoga Articles

10 Tips for Your Yoga Practice: On the Mat

There’s a dangerous way of looking at Yoga that says every posture must conform to a traditional view of the pose. If Yoga is going to serve you, it must fit you. The challenge, of course, is that everyone is different—bodies are different and need different things. Without a doubt, the best way to shape your Yoga practice is to listen to what your body needs. Of course, a skilled Yoga teacher may intuitively know what Yoga practices will best serve you and help you discover them. Yet a teacher can only make an educated guess; only you can truly know. The following list represents some critical tips for practicing Yoga after 50, relating specifically to your physical Yoga practice.

Avoid Pain at All Cost

Yoga shouldn’t hurt. Not ever! Yet sometimes even teachers that try to keep you safe may not make the right call. That’s because they’re not actually in your body — but you are.

Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The “No pain, no gain” adage has no place in Yoga.

It’s Okay to Change Your Mind

Sometimes, you don’t know if something is bad or good for you until you try it. In Yoga, you may think that a certain posture or movement may be beneficial — maybe it will stretch you out or make you stronger. Sometimes, however, you don’t know what hurts until you give it a try. And that’s perfectly okay — as long as you’ve given yourself permission to change your mind. Always feel free to back off if that’s what your body’s telling you to do.

Modify When Necessary

The concept of modification may be the most important lesson I can teach you. You can easily see that your body is not the same now as it was when you were 20 years old. I also want it to be easy for you to accept that fact. As your body changes, so, too, should your Yoga practice. You won’t need to modify everything, but definitely modify when you need to.

Choose Forgiving Limbs

This tip is actually part of my “Modify When Necessary” advice. Yet it is such an important concept — particularly for the 50-plus yogi — that I’m identifying it as a separate tip, all on its own. Clearly, one of the best ways you can modify a posture is by allowing your arms or legs to bend (or, more precisely, your elbows and knees). While this modification may take you further away from the traditional form of the pose, it may ultimately bring you closer to what’s beneficial about the pose in the first place.

Function takes precedent over form (at least, for my students and me).

Prepare the Muscles and Joints

Moving in and out of poses before holding them is a great way to warm up the joints and muscles — a process used by many athletes, and even more important to do as you get older. Remember that in PNF a principle says that tensing a muscle before you relax it will make it lengthen further. Moving in and out of poses before you hold them may have a similar effect.

Use the Power of Your Breath

If maintaining a slow breath rate helps to keep your blood pressure and heartrate low and reduces stress and anxiety, then it is critically important for you to believe that the process of breathing is just as important as the pose itself. Pay attention to your breath; let it be part of your practice.

Selecting a Studio

Yoga studios are everywhere today. And, while it is great to have a lot of convenient options, it’s also challenging to find just the right class at just the right studio. This challenge is particularly true when so many public classes are clearly targeted for the younger people who want to build cardio into their Yoga sessions or focus on traditional poses. If you decide a public class is the way to go, take the time to investigate. Make sure the teacher of a particular class is eager to focus on your particular needs.

Assessing Yoga Online

Yoga videos (like the ones found on YouTube) are just as pervasive as the studios themselves. And, once again, so many of them are geared to the younger Yogi, where a very traditional expression of a pose is the ultimate target. Take the time to preview a particular video and make sure it is appropriate for you. If you take the time to dig deep, you can find videos that will keep you safe.

Be Realistic about Your Time

The problem with overestimating how much time you’re going to give to a Yoga practice is that if you fall short, it’s easy to convince yourself that you have somehow failed. Of course, that’s just not true. Most people have busy lives, and some days can be busier than others.

Even if your day is so full you only have time for five minutes, see that as a victory. A little bit is better than nothing at all.

Include Meditation

While Western medicine is slow to confirm many of the Yoga principles that many in the field take for granted, an abundance of studies highlight the various benefits of a regular meditation practice. The conclusions of those studies often have very positive implications for the 50-plus population — specifically as it relates to brain structure and cognitive performance. Each day, when you go to your mat, make meditation part of your routine.