Source: rocket50

By: Janet Peischel rocket50 Contributor          

Date: May 12, 2023

Yoga: Strengthening the Body, Soothing the Soul

I lived in Berkeley, California for a long time, and with an estimated 3,500 yoga studios, it may be the yoga capital of the U.S. A rolled-up yoga mat tucked conspicuously into a backpack or briefcase makes it easy to spot the devotees. I gave it a try, but yoga just didn’t appeal to me, though I’m now rethinking my decision. I’ve been reading about the benefits of gentle yoga for older adults. It can help us maintain balance and flexibility, preventing broken bones. Besides the obvious pain and inconvenience, broken bones for seniors can take a long time to heal and there can be complications. 

Other benefits of yoga include brain health

Though not specifically geared to seniors, gentle yoga moves at a slower pace, with fewer intense positions, and it often includes more meditation or breath work. Studies have shown that regular yoga practice has a positive effect on brain health. One recent small study from the National Institute of Health found that healthy seniors practicing yoga for two years performed better than a control group on certain cognitive tasks. The study suggests that it might be prudent for people to incorporate a gentle yoga practice as they age. Some studies have even tied it to improvement in cellular aging. 

A recent article in The New York Times profiled Lawrence Nees, in his mid-60s, who was noticing more aches and pains than usual. His wife was a longtime yoga student, and when he retired, he began doing gentle yoga as well. Now 72, he’s a yoga enthusiast, and his balance and flexibility have improved. “It’s not about getting younger, but it is about slowing the inevitable aging process.” 

Yoga can benefit the mind: Relieve stress and anxiety

Aging can be stressful. Somewhere along the line, most seniors have dealt with their share of grief, loneliness, mobility issues and perhaps unsettling changes and transitions. Helping with mood and mental health may be yoga’s biggest benefit. A South Asian spiritual practice, yoga is more than physical postures. It involves body movement, breathing exercises and meditation. It’s a whole system of ethics, meditation and breathing that addresses our minds, spirits and emotions.

There are claims that gentle yoga helps us with stress management, depression and anxiety. For many, it helps improve sleep. Athletes are using yoga to prevent injury. Ballet dancers practice yoga to help them stay limber. Yoga has been shown to help pregnant women stay calm and reduce anxiety during pregnancy and labor. 

Yoga is not a panacea for aging

As we age, we lose muscle tone and our tendons stiffen. Yoga will not reverse either condition, but it can play a small role in preventing further decline. To stave off muscle loss, we need to build a strength-training habit outside of yoga. 

Do some research before signing up for a session at your local yoga studio. There are four levels of yoga, from Beginner to Advanced. For an aerobic workout, a vinyasa yoga class might be the best choice, as it will boost your heart rate. If you're looking for a more meditative class, ashtanga focuses on mindful movement. 

Look for a class/instructor tailored to your needs

Yoga for seniors options include chair yoga, restorative yoga and Hatha, which all focus on slow, controlled movements. When Mr. Nees joined his yoga class, he was suffering from the aftereffects of a virus that had attacked his diaphragm, making poses that required lying on his back impossible. Senior students need to communicate with their teachers during class. If someone has arthritis or experiences vertigo, the instructor can offer moves that can be performed in a chair or on the ground. 

If you’ve got joint issues, taking poses to their most extreme point might be uncomfortable, though usually not harmful. The key is staying within the limits of your body — something a good instructor can help you identify. Your ability to balance declines with age. A common solution is to use a chair or a wall for stability as you learn one-legged poses.

For those with osteoporosis, avoid certain moves. For example, rounding the back aggressively isn’t a great idea, as it puts us at higher risk for compression fractures in the upper spine. If you have concerns about certain moves, discuss these with your teacher before you begin the sessions. 

Look for an instructor who works with older adults

Like everything else, we trust recommendations from our friends and colleagues. Ask around. If that doesn’t work, google “yoga studios” in your area and read the reviews. I just googled “yoga in Sonoma” where I live, and there are numerous listings. I decide to pass on “Some Like It Hot Yoga”, and I found one class that mentions “healthy aging”, which is likely a better fit for me.  

It does say that some yoga experience is helpful, but the instructor helps newbies. They also plan to start doing outdoor yoga when the weather permits. Another tip: I looked for photos of class participants. If you see a bunch of sweaty, hard-bellied men and women, this yoga class is probably not for you. Instead, look for friendly older adults.

Also keep in mind that senior centers often offer yoga, and community colleges frequently include yoga classes each quarter. At the Sonoma Senior Center, it costs $50 to join. After that, yoga classes are $10/session. That’s hard to beat, and a yoga class is a good place to connect and meet new people.

Yoga continues to grow in popularity

Yoga is one of the most popular fitness and mental health practices in the world. Its rapid growth shows no sign of slowing down. Here are some interesting statistics on the yoga industry.

• More than 36 million Americans practice yoga.

• The average American yoga practitioner spends $1,080 a year on classes, workshops, and equipment.

• There are 48,547 yoga and pilates studios in the U.S.

• The U.S. yoga industry earns $9.09 billion in annual revenue.

• The yoga industry is expected to have a CAGR of 9.6% from 2021 to 2027. (Compound annual growth rate–the average rate at which an investment moves from one value to another over a period of time.)

You’ll be in good company; professional athletes are practicing yoga

Kent Katich is an instructor/trainer who works with NBA players–people like Dirk Nowitzki, Kevin Love and Andre Iguodala. The Baltimore Ravens’ Ray Lewis, Defensive Player of the Year in 2000 and 2003, included yoga in his workout, and quarterback Russell Wilson incorporates yoga into his overall fitness program. 

The Seattle Seahawks have gone from having an optional yoga program to a mandatory one. Trainers believe it helps athletes recover from injuries more quickly and enhances overall conditioning and performance. 

Get started now with these simple exercises

Yoga helps strengthen muscles that are not normally targeted, improving speed, strength, and muscular endurance. You can jumpstart your yoga session by doing these easy gentle yoga exercises around the house. These are designed to strengthen muscles and help with balance. Take a few minutes whenever you think about it, doing these slowly and deliberately, taking time to breathe in and out. 

• Toes. While standing, lift all ten toes, spread them wide, and plant them back down. Lift your big toe, pressing down with the little toes. Then lift the little toes, pressing down with the first two toes. Repeat. Your toes are your foundation, so you’re building strength to help your balance.

• Calf Raises. Stand and hold onto something for support, lift up onto your tiptoes, then back down. Inhale as you go up, exhale as you go down. Do this slowly and deliberately and repeat. It will strengthen your legs. 

• Gentle Twist. While seated in a chair, cross your right knee over your left. Then, using core muscles, twist to the right, arms draping down wherever feels best. Switch sides and repeat. Get in the habit of doing a few of these whenever you get up and sit down again.

• Flamingo Pose. Stand on one leg for one minute per day per side, every day, using support if needed. 

Yoga: Not just a session but a way of life

Rather than committing to single hour-long practices, focus instead on weaving gentle yoga practice into your daily routine. Join with a friend and this will bring you closer, and you’ll meet new people in your yoga class. If you are housebound, there are online classes you can join, which provide a sense of community. Embrace it; gentle yoga can go a long way toward providing a higher quality of life. 

Janet Peischel is a rocket50 writer and the Owner of “Being Top of Mind” marketing consultancy. She writes about  lifestyle issues, products and trends of the  50+ population. “We represent a huge market that’s vocal, active, and determined to stay active and involved!”

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