What Older Students Need to Know About Yoga

A “Yoga Over 50” class may receive mixed reviews from many of those in the 50-plus age bracket who populate the vinyasa classes. Some may be irked at the implication that they should be “relegated” to an age-specific yoga class. For many agile and long-time yoga practitioners, the faster pace and more strenuous asanas are just what they are looking for, especially if they primarily practice yoga for fitness. But the fact that we can “keep up” in the hardest class doesn’t mean it’s the most beneficial thing for us all the time - no matter how old we are.

As a matter of fact, quite a few of my private clients are aged 40 and above, and the oldest I have taught is 80! Some were just coming back to asana after a break and didn’t want to get trounced in a class with quick transitions, deep backbends, or arm balances. Others came following surgery or injury. And some were brand new to yoga and came on recommendation from a doctor or a friend. I even had one student in her early 70s who signed up because she needed therapeutic classes.

Starting yoga later does entail adjustments and that practice itself does change as we age - for the better! Yoga after 50 is a time for moving inward, and that’s a positive thing. And the Vedas, the ancient body of texts that inform much of yoga today, says that, after all the years of proving ourselves in the realms of work, family, academia, etc., that’s what we should be doing.

If you’re considering whether to embark on a yoga journey, the right answer is yes, do it! From boomers to millennials and athletes to novice exercisers, there’s a style that’s a fit for pretty much everyone. If you’re already a seasoned yogi, your body may be dropping some hints that it’s time for a change.

If you’re over 50 and have been practicing yoga for some years, you may start to notice little changes here and there when it comes to your strength, endurance and flexibility. Just like any type of physical activity, as we mature, some activities that used to come easy, begin to get a little more challenging. Maintaining and improving fitness becomes more of an uphill battle as we log more miles on our bodies.

If the style of yoga you’ve been practicing doesn’t feel good anymore, be willing to try something new. For example, if hot, sweaty yoga was your jam in your 30s or 40s, realize it may not be so cool to do when hot flashes set in. It doesn’t mean you have to hang up your yoga mat. Discuss it with your teacher so they can help guide you through a practice you can still love. Above all, listen to your body and respect the changes you are experiencing.

If you’re an older newbie to yoga or have been away from your practice for a while, you may be a bit out of touch with your body and energy level and have no idea what to look for in a class or instruction. Do an inventory of your body. Start by circling your ankles and stretching the joints of your feet. Then move up to your knees with gentle squatting and move upward from there.

Look for a teacher who is well trained in how to work effectively with all levels of students regardless of their limitations and have the know-how to address the concerns of menopause. Women not only lose some of their physical flexibility during these transitional years, but they may also notice their ability to focus has diminished. Add to this the disruptions in family life, like ageing children and caring for elderly parents and women around this age, may find their stress levels on overload. These physical and emotional changes can also lead to depression.

Yoga can be very helpful in lifting depression as one works through their practice. When I turned 55 and realized that I was moving in ways I had never done before, with new found flexibility in my spine, my level of joy and excitement was as high as it had ever been. There are no age limitations in yoga. BKS Iyengar was doing his thing until days before he died at age 96. And, you may have seen the inspirational video of Tao Porchon-Lynch, the 100-year old yoga teacher in NY turned fitness phenom. I hope to be doing the same for as long as I’m alive as well!

Tips for getting started:

1. Start at the beginning. It doesn’t matter when you start your practice, all that matters is that you are starting. No matter how well you think you know yourself, you will certainly discover more hidden truths as you commit to your practice. I recommend to start at the beginning with basics and/or level 1 classes, and look for therapeutic and restorative classes.

2. Don’t judge yourself or others. When you join your first yoga class, it’s quite normal to think, “I’ll never be able to do that” or “I’m not as good as they are.” As the famous quote goes, “comparison is the thief of joy.” Yoga is called a “practice” for a reason. There’s no such thing as perfection or better than. Although it may look like it sometimes from the outside, yoga is not a competitive sport. Don’t allow your mind to go there. Be compassionate to yourself and let your body be guided.

3. Show up. That really is the hardest part. In the beginning, it may feel like torture. When everyone else is gazing peacefully over their fingers in Warrior 2, your mind may start fantasizing about pulling the fire alarm and making a dash for it. At first, trying to quiet your monkey mind and bending your body in ways you’ve never tried will take you out of its comfort zone. And that’s the whole point, isn’t it? It’s important to remember to go in with an open heart and open mind, without placing expectations or demands on yourself.

4. Try different styles. When you go shopping for new clothes, you may be resistant to trying on a style different than from what you’re used to. It’s so easy to get stuck in our ways. But sometimes the salesperson at the store or a friend convinces you to try on something you’ve never considered and amazingly it’s a great fit. This is especially true with yoga. Each instructor will have a different vibe and style. Try several and see which feels like a good fit.

Look for a class that offers the whole package: movement, breathwork, and meditation. The meditation and breathing parts of the equation are vital for making yoga an integral part of your life. Many of us have developed short, tight breathing habits, and yogic breathing reminds us to keep the breath low and slow. Meditation helps with mental acuity, memory, focus, and overall health benefits, including pain management.

Some classes focus entirely on meditation, and they may be great for you in addition to your regular asana practice. But the main reasons for all of that twisting and wriggling around in an asana class are to prepare you to sit comfortably for extended periods of time, to deepen your breath, and to relax for meditation. Even if meditation is your primary goal or interest, keep in mind that some movement before sitting, even if it’s just a short walk, can benefit your practice overall.

Finding a yoga practice that’s right for you at this time in your life is well worth the effort. Most importantly, look for a practice that speaks to you, because sticking with it is how we deepen the neural grooves that help us enjoy the vitality and clarity that yoga brings to the rest of our lives.