I Tried Yoga Over 50: Here’s What Actually Happened
I felt that when I was 50s, my body did not heal as well as it did before. It made my joints feel tighter, my balance was not as good, and a humming stress background appeared to be there all the time. I realized that I had to have a change but I was not attracted by the thought of working hard in a gym. So, I decided to try yoga.
I was afraid and linked it with intricate twists but I found a friendly world which accommodates the bodies of my kind. When I embarked on a yoga practice with the ladies over 50, my muscles were not the only things that were stretched, my attitude towards growing old was also rejuvenated, and unexpectedly, my body, as well as my mind, was also back to its feet and relaxed.
The Benefits that are Science-Backed and Proved by My Experience with Yoga After 50.
I soon found that I was not the only one who thought that; science supported the good stuff. It has been found that yoga has an unexpectedly large number of benefits, which are of particular importance to women in our age.
Better Balance and Fall Prevention: I realized that I was more stable when walking up the stairs and exiting a car. Research has verified that yoga can greatly enhance balance and physical mobility of adults of older age, which are the important factors in avoiding falls and staying independent .
Greater Flexibility and Joint Health: My morning stiffness had decreased. The research by a 20-week study involving women aged 50 to 79 revealed that Hatha yoga practiced regularly had a significant effect on the spinal mobility and flexibility; that is, it seemed to make daily activities easier and to alleviate aches.
Stiffer Bones: As bones naturally begin to weaken following menopause, the weight-bearing yoga poses are beneficial in strengthening the bones, and they provide a safe measure in preventing osteoporosis.
Improved sleep and mental health: Movement and breathwork together with meditation turned out to be my overall stress reliever. Research articles indicate that yoga can help reduce stress, anxiety, and the symptoms of depression by a substantial margin, improving the quality of sleep.
Hormonal and Cellular: I was rejuvenated with a sense of energy. New studies indicate that yoga may be used to manage cortisol and perhaps exert beneficial results at the cellular scale as well, overcoming the aging process in some respects.
7 Light Yoga Poses That I Began With (And How I Made them Work in My Favor)
The initial knowledge I received was that yoga is not about perfection. There is nothing wrong with the use of props such as chairs, blocks, and blankets which are not considered cheating, rather clever. These are the basic poses that got yoga among women beyond 50 years old accessible and efficient to me.
Cat-Cow Pose (Marjaryasana/Bitilasana)
I used this soft stream to warm my spine and unknot my pains. The coordination of the movement to my breathing immediately relaxed my nervous system.
My way of doing it: I begin with all fours, lying with a folded blanket under my knees so that it is comfortable. When breathing in I hunch my stomach down and peer up toward Cow Pose. I hunch my spine and draw in my chin to do Cat Pose on exhaling. I repeat this for 5-10 rounds.
My Adaptation: On those days when kneeling is not comfortable, I do it sitting in a chair, with hands on my thighs and in a similar way of rotating the spinal waves.
Adjusted Tree Pose (Vrksasana)
This was my final balance test. It tightened my feet, ankles, and core such that I felt more comfortable with each step I took.
My style: I would always lean against a wall or chair. I give a push with one foot and put my foot on the other foot on ankle or calf (I never put it on my knee). I fold my hands together at the heart.
My Adaptation: In the case of a wobbly balance, I have toes slightly in contact with the ground. One aims not at standing on one leg like a flamingo, but at stability.
Downward-Facing Dog (Adho Mukha Svanasana).
This was a great, full body stretch that stretched out my tight ham strings and calves and strengthened my arms and shoulders.
How I do it: I begin with all fours and tuck toes and then raise my hips as an inverted V. To maintain the health of my lower back, I maintain a slight bend of the knees.
My Adaptation: To facilitate it, I will put my hands on the chair of a firm other than on the wall and then move my feet in the opposite direction until the torso is perpendicular to the ground.
Bridge Pose (Setu bandha Sarvangasana)
I enjoy this soft backbend because it helps me to build glutes and back muscles. It is also reputed to stimulate the thyroid in a mild fashion, which can help balance the body hormones.
My technique: I put my back to the ground and bend my knees and have my feet apart by the hips. I stand on my feet to raise my hips to the ceiling, and I can hold my hands together under my back in case it is not sore.
My Variation: In a more extreme form, I would sit on a yoga block or a firm pillow under my sacrum (the even part of my lower back) and simply sit and breathe deeply.
Legs-Up-The-Wall Pose (Viparita Karani).
It is my best relaxation method. It is the yoga version of a spa services, which relieves my legs and feet of swelling and leaves my mind relaxed.
My way: I use a sideways sitting position with my back against a wall and my legs raised, so that I lie in an L position. I cross my arms and keep my eyes shut and remain there 5-15 minutes.
My Adaptation: When I find it hard to get on and off the floor, I do it on my bed, sliding my hips in as near the footboard as possible and using my legs as the thighs above the wall or headboard.
Child’s Pose (Balasana)
This is my home on the mat a very restorative posture which relieves the lower back and hips and gives my mind time to relax after a hard day.
My way: I will kneel on my mat and sit backwards on my heels and then bend forward and lay my forehead against the floor. I am able to stretch my arms either forward or to my sides.
My Adaptation: When kneeling is felt to be difficult I set a bolster, or a pile of pillows between my thighs and the chest. I am also able to sit in a chair, fold forward, and put my torso and head on a table or a chair before me.
Mountain Pose (Tadasana)
This may sound easy, but this is the basis of all standing poses. It made me learn to walk tall and have a more grounded posture.
My technique: I stand with my feet hips apart, micro-bend my knees and use my core. I crunch up and down my shoulders, and allow the arms to fall. I could see a cord pulling the top of my head to the ceiling.
My Change: I usually do it when I am in a queue! Should I require assistance, I lean against a wall or have one hand on a chair.
My Best Advice to begin a 50 and above Yoga practice.
Reflectively, they are the values that ensured my experience was secure, sustainable, and pleasant.
Listen to Your Body, Not Your Ego: It is my rule number one. I also got to know that I should respect the boundaries of my body and must not work in pain. Yoga is not about fighting with your body, but working with it.
Prop It: Your new friends are blocks, strap, bolster and chairs. They are not an indicator of the lack of strength, but the means of intelligent alignment and poses accessibility.
Consistency, Not Intensity: You should not go long and intense in your sessions; it is better to start with short sessions 2-3 times a week. Even ten or fifteen minutes a day can be the difference it makes.
Select the Right Style: I began with easy styles such as Hatha, Iyengar, or Chair Yoga, which involve slow movement and correct stance, and they are suitable to any beginner more than 50 years old.
Breathing: the breath is the center of yoga. To engage the relaxation response, which will calm the mind and hydrate the deep tissues, it is best to concentrate on slow and deep breaths as you enter the stretch.
Common Myths that I Got in the First Week
Can women aged above 50, who have no experience, use yoga?
Absolutely. Actually, it is considered one of the safest and most available types of movement. What is important is to identify a competent teacher or a guide that focuses on adjustments according to the requirements of your body. Posing is easy and comfortable even in the midst of complete beginners with the use of props.
How many times do I practice yoga?
I have been gradually increasing to 2-3 times/week. This enabled my body to become accustomed to it and not to be stressed out. Gradually, you can make a progression in frequency as you become stronger and more confident in doing so. It is always good to remember that even a few small practices are much better than the occasional and lengthy practices.
Is yoga helpful in the management of menopause?
No, it was more of a game-changer to me. The soft poses and breathing can control the mood, decrease anxiety, and allow sleeping easier. Some poses are also said to be activators of the endocrine system that may be useful in alleviating such symptoms as hot flashes and in the promotion of hormonal balance.
What in case of an injury or a certain disorder such as osteoporosis?
Never, never look into anything new to exercise without consulting your doctor. A well-informed yoga instructor can make pretty much every pose work with your condition when you have the all-clear and this so that you will have a safe and beneficial practice.
The experience of practicing yoga as a female over 50 years old helped me to understand that age does not mean that one should cease but should move more intelligently. It is not touching your toes or being a pretzel but showing up to yourself and creating functional strength as well as creating some time of peace in a hectic world. If I can do it, you can too. Your mat is waiting.