Yoga has many benefits for every body at every age and, contrary to popular belief, you don’t need to be able twist yourself into a pretzel to do it. Just start where you are and work within your abilities. Yoga will gently yield its many benefits, from building flexibility and strength to calming your mind. It can even help to slow the aging process.
Here’s more on the rewards of yoga, especially as we age, and how to bring the practice of yoga into your life, no matter your age or physical condition.
Benefits of Yoga
Results from a study published by the National Center for Biotechnology Information (NCBI) show that yoga has these therapeutic effects when adopted as a regular practice:
- Builds strength and flexibility
- Improves balance and stability, which can help prevent future falls
- Reduces high blood pressure and the risk of heart attack and stroke
- Improves lung capacity and respiration
- Relieves stress, anxiety and depression
- Reduces aches and pains
- Prevents arthritis and chronic pain
- Improves sleep quality and relieves insomnia
The practice also encourages mindfulness, which expands your awareness of the world around you and your:
- Body
- Thoughts
- Emotions
Getting Started With Yoga
Any class may be appropriate for you if you’re in good physical shape. But if you have mobility or balance issues, have physical restrictions or haven’t exercised in a while, look for a gentle class led by a teacher who can tailor their instructions to your age group and physical condition. Here are some options to check out.
Hatha Yoga
Hatha yoga is a broad term that refers to the physical practice of yoga. Many forms of yoga fall within the hatha category, including:
- Ashtanga
- Bikram
- Vinyasa
- Yin
As a beginner, the best place to start is with a gentle class that includes stretching and easy postures that are done while sitting, standing or lying down on a mat. Most hatha classes also include mindful breathing exercises known as pranayama, which help purify the blood and respiratory systems while calming your body and mind.
Restorative Yoga
Restorative yoga is a less dynamic form of hatha yoga that involves holding a series of basic postures for several minutes. You’ll likely be supported by props, such as bolsters or blocks, to help minimize strain on muscles and joints, and to promote relaxation. For more active people, restorative yoga is an opportunity to release tension, soothe the nervous system and rest. For those new to yoga or with physical impairments, it is a gentle way to begin to allow your muscles to stretch and become more flexible.
Chair Yoga
Chair yoga adapts hatha postures so you can do them while seated in a chair or while standing using a chair for support. This makes yoga accessible to people who can’t stand or move easily due to a physical impairment. It’s also a great way for those who work in an office all day to take a break and ease pent-up tension in the body. Sequences include:
- Stretching
- Twisting
- Bending while seated
- Standing postures
These postures build flexibility and help ease stiffness in your lower back, neck, hips and shoulders. Chair yoga is increasingly offered in health clubs, senior centers and adult communities.
Water (or Aqua) Yoga
Practicing yoga in the water is a very different experience than practicing it on land. Your body feels weightless and moves more easily under water, but against greater resistance than air. All your weight is taken off your joints. The postures are gentle and low impact, and, because you’re not fighting gravity, you may be able to stretch further and hold the poses for longer. Many people find that practicing water yoga allows them to feel more relaxed, peaceful and refreshed than other types of yoga.
Laughter Yoga
To add a little levity to this discussion, how about trying laughter yoga?
According to Laughter Online University, this form of yoga promotes laughter as a form of physical exercise. It was created in India in the mid-1990s. It is based on the premise that voluntary laughter gives the same benefits as spontaneous laughter, like:
- Strengthening your immune system
- Bringing more oxygen to body and brain
- Fostering positive feelings
The practice begins with yogic breathing exercises to calm the body and mind. Next your teacher will lead playful group exercises that get people laughing. Laughter groups have formed throughout the U.S.
How to Benefit From Yoga
To reap the benefits of yoga, begin gradually. The beauty of yoga is that it meets you where you are—both physically and psychologically. Find a suitable class with a certified teacher and follow these general guidelines:
- Hold the poses for just a few seconds at first: The best way to gain strength and flexibility is to hold the pose for only a few seconds when you first begin. Gradually increase your holding time as your body loosens up and becomes more flexible.
- If you experience pain or discomfort, back off from the pose: Pushing yourself too hard can lead to injury.
- Beware of the desire to look good: Instead, focus internally on what your body is able to realistically do today and accept any limitations in your practice.
- Adapt your practice as needed: If you have spinal disc problems, avoid twisting postures. If you have glaucoma, avoid inversions which can cause an increase of pressure in the eye. Let your teacher know if you have either condition and talk to your doctor before starting.
- Take your time learning the language: When you first begin yoga, you may find the language to be a bit challenging: the sequences of poses, the uses of both English and Sanskrit names. Relax and focus on your teacher’s guidance.
When you practice yoga poses gently and within your ability, your body will gradually loosen up and become stronger. Your mind will become more clear and calm. But it won’t happen overnight. Maintain a regular practice, work within your ability and be persistent yet patient. Over time, yoga will deliver the health benefits you’re looking for.
We want to hear from you!
If you practice yoga, how has it impacted your life? If you haven’t tried your hand at the mat yet, let us know why in the comments.
View Comments (48)
I love Yoga ,it gives me a sense of Quietness and relaxation!! helps me to meditate and think of a Quiet place I would like to be. It is really good for the mine and body, I took some classes over the last five years!! Loved it!! I am going to start taking it again when I find a class!! I am 73 now.
I have done hatha yoga for years and I'm now 84 years old and in alot better shape and better attitude than many others my age.
I have practiced yoga for the past 20 years. I believe it has helped me so much. to me it is like having a body message. I have noticed balance is getting harder but that is even more reason to keep practicing. I have UTube on my TV and do yoga each morning. there is different difficulties so don't think you can't do it.
Yoga is a religion and I am not interested at all
Lol! Where I live, it is only 10:41 pm! I guess where this email is received it is already my one year anniversary of being a yoga enthusiast!
I am 73 years old. I started doing yoga on January 18, 2021 (one year ago tomorrow!) and I love it. I can see and feel improvement in the strength and muscle mass in my arms and legs. I am much more balanced now than I was last year before I started doing my yoga routine, plus, I sleep more soundly at night and my mental capacities have improved as well. I’m getting older and better in many ways at the same time. I attribute my improvements to my new form of exercise: yoga! 😊
I am ready to start learning Yoga. Please notify me about classes.
Thank You.
Harriet - The best way to find classes is to do a google search to see if they are being offered near you. If not, or if you'd prefer to be home, you can find free classes online on YouTube or consider paying for an app that offers yoga classes.
Started regularly practicing 3 yrs ago! Best thing I could had done. Everyone should do 2+ sessions a week.
Are they doing this is in the winter in Murray? Exactly where do they do it?
Lillian - You'd need to do a google search to see where classes are offered in your area. You can always look online on sites like YouTube to find virtual classes as well.
I've done Yoga off and on since the 80's, I started at home with Yoga books, then I had classes. For the last seven years I have taken classes at the YMCA. I try to take classes that to me is the true Yoga: slow - so you have time to unhook your joints before you go on to the next posture. Sometimes slow classes are not available later in the morning (especially during the pandemic now), so I was in the FLOW Yoga class. In the seven years at the Y I have been hurt three times now and always during the 'sun salutation'. How can a person do nice controlled breathing when rushing like an idiot through the sun salutation? I was told to go through it at my pace, but if I don't do all the postures why should I even be doing it. It's more fun doing it with other people, but for now I do it at home again, because I see the value of SLOW Yoga. If a person wants a cardio workout do aerobics!
I agree with you. I do yoga at home. Have tried to do it with videos on Utube. They go so fast. How can you even have time to stretch. I have been using a format from a book I picked up. "Real Men Do Yoga". I had gone thru this book slowly at first, easing into the poses. Then at the end they have a formmated lesson, which I do at my own pace. I find, like you, the more time you spend in a pose the more I get out of it and over time the easier it is to do. I do it for strength and stretching, so I tend to hold the poses longer than recommended.
Pete - Thanks for reading and commenting! You might like to check out Yin Yoga. "A passive practice, Yin Yoga involves variations of seated and supine poses typically held for 3 to 5 minutes, accessing deeper layers of fascia."