Yoga for All Ages
Yoga is the union of the mind and body. It is a word that can be intimidating at any age; many envision a conditioned yogi performing advanced pretzel-like poses. But many styles of yoga exist, from simple chair stretches to sequences of flowing poses that move with your breath. It’s important to find a style that meets your needs, whether it is to improve balance and flexibility or a way to wind down after a long day. Yoga comes in all ages, fitness levels, shapes, and sizes.
Body mechanics and the way you align the poses are vital aspects of safely practicing yoga. Preventing injuries like over-straining can be achieved with a few simple modifications. By staying safe and tuning in to your inner awareness, the full benefit of the pose can attained.
Modification for Standing Forward Bend
Standing with your feet hip-width apart, bend your knees deeply and rotate your upper body forward and down towards the ground. Moving from the hips, let the head hang heavy with your gaze behind you. Hold for 5 breaths. If bending your knees does not enable your hands to reach the mat, try bringing two blocks directly under your shoulders.
Modification for Plank
Begin on all fours with your shoulders over your wrists and engage your abdominal muscles by bringing your navel to your spine. Your toes should be tucked under, with your knees slightly behind your hips. Gaze at the mat to keep your neck long and continue to breathe. If this position causes you wrist pain, another option is to come down onto the forearms.
Modification for Tree Pose
With your feet hip-width apart and your hands in prayer position at the chest, start to transfer more of your body weight into all four corners of your left foot. Begin to peel your right foot off of the mat and try bringing the sole of your foot to your left ankle or calf. Cultivate balance, and gaze down for stability. Repeat on the other side.
Listen to your body; notice sensations and challenge yourself. Contract your muscles and experience positive pressure. Extreme discomfort is a sign that you might need to back off or soften somewhere. Holding the poses for longer periods of time will strengthen mental focus.
Remember that yoga is a practice. Be patient and immerse yourself in the present.
We live in a fast-paced world; take the time to slow down and enjoy being in your space.
