{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-02-01T16:01:11+00:00"},"categoryId":34175,"data":{"title":"Yoga","slug":"yoga","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"parentCategory":{"categoryId":34166,"title":"Exercise & Movement","slug":"exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"}},"childCategories":[],"description":"Whether you're doing child's pose or downward-facing dog, you'll find relaxation and invigoration in yoga's timeless techniques.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34175&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":151,"bookCount":6},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":151,"items":[{"headers":{"creationTime":"2022-08-15T15:36:27+00:00","modifiedTime":"2022-10-21T15:53:00+00:00","timestamp":"2022-10-21T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Chair Yoga For Dummies Cheat Sheet","strippedTitle":"chair yoga for dummies cheat sheet","slug":"chair-yoga-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Chair yoga can benefit anyone, from seniors to people on a long flight. Learn the benefits and some exercises to get your started.","noIndex":0,"noFollow":0},"content":"Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.","description":"Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":35176,"name":"Don Henry","slug":"don-henry","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/35176"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":294672,"slug":"chair-yoga-for-dummies","isbn":"9781119889533","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119889537-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/chair-yoga-for-dummies-cover-9781119889533-203x255.jpg","width":203,"height":255},"title":"Chair Yoga For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b><b data-author-id=\"35176\">Don Henry</b></b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":35176,"name":"Don Henry","slug":"don-henry","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/35176"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6af28\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6b76a\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/"}}],"content":[{"title":"Benefits of a chair yoga practice","thumb":null,"image":null,"content":"<p>Chair yoga lets you reap yoga’s most significant benefits:</p>\n<ul>\n<li>Better flexibility</li>\n<li>More overall strength</li>\n<li>Greater sense of balance</li>\n<li>Improved cardiovascular health</li>\n<li>Reduced stress and pain</li>\n<li>Better sleep</li>\n<li>Increased willpower</li>\n</ul>\n<p>Even though yoga originated as an Eastern discipline, doctors and scientists in both the East and the West acknowledge the physical and mental health effects that adding yoga as one of your regular self-care routines can bring.</p>\n"},{"title":"Who is chair yoga for?","thumb":null,"image":null,"content":"<p>By incorporating chair yoga, you can keep practicing yoga for a lifetime regardless of your age, physical condition, or lifestyle and schedule. Chair yoga is all about accessibility. And it may also be about choosing a style of yoga that most benefits you as a person at any point in time. Although chair yoga is really for anyone who wants to try it, here are a few groups who may find it particularly useful:</p>\n<p><strong>Seniors:</strong> The human body changes over time, but you can adapt chair yoga to exactly what your body needs, no matter your age.</p>\n<p><strong>Office workers:</strong> Being stuck at a desk often means you’re immobile for long periods. Chair yoga offers a potential solution without your having to leave, well, your chair.</p>\n<p class=\"article-tips warning\">Always check with your doctor before you start a fitness routine, even Chair Yoga, to see whether you should avoid any postures or movements.</p>\n<p><strong>Travelers:</strong> Staying in place on a long trip can wreak havoc on your body and mind. Consider simple chair yoga moves you can do right from your seat.</p>\n<p><strong>Expecting moms:</strong> Of course, your doctor should be your guide on what kind of fitness program is appropriate for your situation. Still, because chair yoga is so adaptable, it may be a perfect option.</p>\n<p><strong>People with limited mobility: </strong>If you have mobility issues (temporary or more permanent), you may well be able to adapt chair yoga to your needs.</p>\n<p>The bottom line is that you don’t have to abandon Yoga just because you can’t or don’t want to get up and down off a mat. Chair Yoga is one way you can start to figure out how to make Yoga work for your particular needs and your particular body.</p>\n"},{"title":"Choosing a chair for chair yoga","thumb":null,"image":null,"content":"<p>Unlike so many other activities, you only need a basic chair to do chair yoga. Still, it’s worth putting a little thought into your choice because your chair is going to be your greatest source of support. Following are some fundamental things to keep in mind when selecting your chair yoga chair:</p>\n<ul>\n<li><strong>No arms:</strong> Even doing yoga while sitting in a chair is going to require that you move around a lot. When you’re lifting your own arms up and down and around, you don’t want the arms of your chair to get in the way and restrict your movement.</li>\n<li><strong>No wheels:</strong> It’s not uncommon for certain types of chairs to be on wheels.  For example, it can be very helpful to move around your desk or office in rolling chair.  With chair yoga, however, wheels can be problematic. Sometimes, getting your body into certain positions or performing certain movements can be challenging enough without the added mission of making sure your chair doesn’t involuntarily roll around the room. Chances are you will want the chair to remain stationary, and sitting on wheels will only make that harder (and potentially unsafe).</li>\n<li><strong>No swivel or rocking:</strong> The convenience of a swivel or the soothing quality of a rocking chair does have an important place in your life, just not in chair yoga. For all of the reasons discussed above, choose a chair that doesn’t move when you sit in it.</li>\n<li><strong>The perfect height:</strong> For the sake of your back, choose a chair that will allow you to put both feet evenly on the floor. Because chairs, as well as people, vary in height, one particular chair isn’t necessarily right for everybody. It’s worth taking the time to make sure you’ve made the best possible choice. Of course, sitting up against the back of the chair may create some issues and you may need to slide forward in the seat. If that still doesn’t allow you to put your feet flat on the ground, consider putting something underneath them, like yoga blocks or even some books.</li>\n<li><strong>Don’t forget about comfort! </strong>Even if a chair meets all the previously mentioned requirements, it still may be uncomfortable. You don’t want to be distracted by an unpleasant seat during your chair yoga practice.  If your chair is going to be a true partner, definitely try to find something that’s comfy and perhaps even padded.</li>\n</ul>\n"},{"title":"Chair yoga will travel","thumb":null,"image":null,"content":"<p>If immobility is detrimental to good health, then being stuck in a seat on a long trip may do some real damage by the time you finally reach your destination. Tight muscles are prime targets to be over-stretched and may easily fall victim to dragging your luggage from an overhead bin or from a moving carousel.</p>\n<p>Luckily, chair yoga is ideal for tight spaces. And doing some simple chair yoga movements during your journey might be just what your body and your mind need. Of course, if you’re stuck in something like an airplane seat, you probably want to let your nearby fellow passengers know you’re about to do some stretches so that they don’t call for the flight attendant in a panic. They may even decide to join you!</p>\n<p>Try the following exercises the next time you find yourself on a long ride or flight.</p>\n<h3>Forward bends for tight spaces</h3>\n<p>While doing a simple forward bend can help to reduce stress, it’s also a great way to stretch out your back, shoulders, and neck. Here&#8217;s how to do it:</p>\n<ol>\n<li>Inhale and sit tall in your seat with your feet on the floor.</li>\n<li>As you exhale, hinging from the hips, bend forward while at the same time raising your heels up, leaving your toes on the ground (see photo below).\n<p><div class=\"figure-container\"><figure id=\"attachment_294678\" aria-labelledby=\"figcaption_attachment_294678\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294678\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-bend.jpg\" alt=\"man sitting in chair bending forward to touch toes\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294678\" class=\"wp-caption-text\">A forward bend in chair yoga helps to stretch the back, shoulders, and neck, and reduce stress.</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On your inhale, lower your heels back down as you sit up (hinging from the hips and returning to your starting position).</li>\n<li>Repeat this up and down sequence ten times, moving with your breath.</li>\n</ol>\n<p class=\"article-tips warning\">While allowing your head to drop is an effective way to relieve tension in your neck, it could also be bad for other types of conditions (like high blood pressure or retinopathy). Make sure that allowing your head to fall forward is a smart choice for you (you may need to consult your doctor if you have any concerns).</p>\n<h3>Knee to elbow</h3>\n<p>This stretch that you can do right in your seat brings some length and flexibility to your entire core, including your abdominals, back, and side waist.</p>\n<ol>\n<li>Inhale and sit tall in your chair with your hands behind your neck, as shown in the following photo.\n<p><div class=\"figure-container\"><figure id=\"attachment_294681\" aria-labelledby=\"figcaption_attachment_294681\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294681\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-knee-to-elbow-first-step.jpg\" alt=\"man sitting in chair with hands behind head\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294681\" class=\"wp-caption-text\">The first step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On an exhale, lean forward, bringing your right elbow toward your left knee (see the following photo).\n<p><div class=\"figure-container\"><figure id=\"attachment_294682\" aria-labelledby=\"figcaption_attachment_294682\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294682\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-knee-to-elbow-second-step.jpg\" alt=\"man sitting in chair twisting to one side\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294682\" class=\"wp-caption-text\">The second step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>As you inhale, sit back up (into starting position).</li>\n<li>On an exhale, lean forward, bringing your left elbow toward your right knee.</li>\n<li>As you inhale, sit back up.</li>\n<li>Repeat Steps 2 through 5 five more times on each side, moving with your breath.</li>\n</ol>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-08-15T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":294676},{"headers":{"creationTime":"2016-03-26T22:39:47+00:00","modifiedTime":"2022-04-05T16:34:40+00:00","timestamp":"2022-09-14T18:19:34+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Trying Out Yoga's Sitting Postures","strippedTitle":"trying out yoga's sitting postures","slug":"trying-out-yogas-sitting-postures","canonicalUrl":"","seo":{"metaDescription":"These sitting postures are great ways to improve your flexibility and breath control and great additions to your routine.","noIndex":0,"noFollow":0},"content":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"https://www.dummies.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","description":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"https://www.dummies.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Chair-sitting posture","target":"#tab1"},{"label":"The easy posture","target":"#tab2"},{"label":"The thunderbolt posture","target":"#tab3"},{"label":"The auspicious posture","target":"#tab4"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[{"title":"For the Exam-Season Crammer","slug":"for-the-exam-season-crammer","collectionId":291934}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b3633bb8\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b36345ee\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-04-01T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":198946},{"headers":{"creationTime":"2016-03-27T16:48:05+00:00","modifiedTime":"2022-03-02T16:39:17+00:00","timestamp":"2022-09-14T18:19:19+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Yoga For Dummies Cheat Sheet","strippedTitle":"yoga for dummies cheat sheet","slug":"yoga-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Try your hand (and legs...and back...and neck) at Yoga, an ancient practice that has mental and physical benefits.","noIndex":0,"noFollow":0},"content":"Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.","description":"Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":203634,"title":"How to Do a Safe, Quick Prenatal Yoga Routine","slug":"how-to-do-a-safe-quick-prenatal-yoga-routine","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203634"}},{"articleId":153820,"title":"Finding the Right Yoga Class for You","slug":"finding-the-right-yoga-class-for-you","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153820"}},{"articleId":153795,"title":"Debunking Yoga Myths","slug":"debunking-yoga-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153795"}},{"articleId":153794,"title":"Examining Keys to a Successful Yoga Practice","slug":"examining-keys-to-a-successful-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153794"}},{"articleId":153615,"title":"Resources to Boost Your Yoga Practice","slug":"resources-to-boost-your-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153615"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282686,"slug":"yoga-for-dummies-3rd-edition","isbn":"9781118839560","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118839560-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-for-dummies-3rd-edition-cover-9781118839560-203x255.jpg","width":203,"height":255},"title":"Yoga For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9246\">Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America’s most respected yoga teachers by the <i>Los Angeles Times</i>. <b data-author-id=\"9247\">Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118839560&quot;]}]\" id=\"du-slot-63221b27adce8\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118839560&quot;]}]\" id=\"du-slot-63221b27ae814\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":153795,"title":"Debunking Yoga Myths","slug":"debunking-yoga-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153795"}},{"articleId":153820,"title":"Finding the Right Yoga Class for You","slug":"finding-the-right-yoga-class-for-you","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153820"}},{"articleId":153794,"title":"Examining Keys to a Successful Yoga Practice","slug":"examining-keys-to-a-successful-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153794"}}],"content":[{"title":"Debunking Yoga myths","thumb":null,"image":null,"content":"<p>Many myths and misconceptions surround Yoga and Yoga practice, scaring off many would-be practitioners. The following list debunks some of those myths and gives you the real story so you can confidently add Yoga to your day.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Yoga is only for double-jointed people.</b> Yoga is for everyone, and you can tailor it to your individual needs. Yoga doesn&#8217;t require you to turn into a pretzel.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is a religion. </b>Yoga is a philosophy with a toolkit of various practices that, when implemented, can calm the fluctuations of the mind. Yoga philosophy stems from a system that predates Hinduism and also influenced Hinduism, thus the similarities. But whereas Hinduism is a religion, Yoga is not; it&#8217;s practiced by people of many religions and others who are fully secular.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is only for South Asian people.</b> Yoga originated in the East (India, to be precise), but it&#8217;s universally applicable. Besides, many of its practices have been modified to suit contemporary Western needs and tastes. Yoga even comes recommended by knowledgeable physicians around the world because of its great restorative power.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is just a bunch of mindless exercises. </b>The popular image of Yoga as gymnastics is wrong. The physical exercises form only a part of its comprehensive approach. And the exercises are far from mindless — they call for both focus and mindfulness.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is only for weaklings.</b> Yoga favors a gentle approach, but its advanced postures call for considerable strength and stamina. Many athletes complement their other forms of exercise with Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You can&#8217;t gain muscle strength through Yoga.</b> Yoga has a whole range of postures that help strengthen your chest, back, stomach, arm, and leg muscles. Take a look at advanced practitioners; their muscular strength and development may surprise you. In addition to improving your strength, Yoga can help you combat stress and keep you generally fit.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You need a guru to do Yoga.</b> If you couldn&#8217;t try out some basic Yoga exercises by yourself, Yoga publishers wouldn&#8217;t do the business they do<i>.</i> Consulting with a Yoga teacher or instructor can be helpful, but a guru is necessary only when you want to engage in Yoga as a full-fledged spiritual practice.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga requires you to believe in all kinds of strange ideas.</b> Yoga is based on universal principles shared by many other systems that have a holistic orientation to life. The fundamental approach of Yoga is for you to test those principles and find out for yourself whether they work for you. You either find them useful or you don&#8217;t, but no belief in bizarre ideas is necessary.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>People older than 50 can&#8217;t learn Yoga.</b> Yoga is for people of all ages. Some people start in their 70s and 80s. It&#8217;s never too late — or early — to start practicing Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga can offer only a handful of exercises. </b>Yoga has a vast repertoire of postures, and Yoga teachers are constantly adding new variations to refine the system and make it suitable for the widest range of people possible.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You can practice Yoga once a month and achieve good results. </b>As with any other exercise system, you get out of Yoga what you put into it. Regular daily Yoga practice gives the best results, but rest assured that a little effort does go a long way.</p>\n</li>\n</ul>\n"},{"title":"Finding the right Yoga class for you","thumb":null,"image":null,"content":"<p>Starting anything new can feel overwhelming, but choosing the Yoga class that fits you is easy when you take time to evaluate your Yoga needs. So how do you know the right class when you see it?</p>\n<p>When you visit a Yoga center or classroom, pay attention to your intuitive feelings about the place. Consider how the staff treats you and how you respond to the people attending class. Stroll around the facility and feel its overall energy. First impressions are often (although not always) accurate.</p>\n<p>When checking out a potential class to join, ask yourself the following questions:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Is the classroom&#8217;s atmosphere calming and inviting?</p>\n</li>\n<li>\n<p class=\"first-para\">What&#8217;s my gut response to the teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Do I want a male or female teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher have at least 200 hours of training from an accredited school, or the equivalent from a well-respected master teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher inspire trust for students&#8217; safety as they practice?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the class provide an appropriate amount of intensity and challenge for my fitness level?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher or school have a good reputation?</p>\n</li>\n<li>\n<p class=\"first-para\">How do I respond to other students?</p>\n</li>\n<li>\n<p class=\"first-para\">How big are the classes, and can I get proper individual attention from the teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Would I be happy coming here regularly?</p>\n</li>\n<li>\n<p class=\"first-para\">Do I feel better after the class than I did before the class?</p>\n</li>\n<li>\n<p class=\"first-para\">Can I afford the classes?</p>\n</li>\n</ul>\n"},{"title":"Examining keys to a successful Yoga practice","thumb":null,"image":null,"content":"<p>Yoga enthusiasts come to the mat seeking a variety of rewards: to gain strength, increase flexibility, manage stress, or adopt a more peaceful way of life. Whatever your reasons for turning to Yoga, you want keep a few considerations in mind to get off to a good start.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Set clear goals for yourself.</b> Decide exactly what you want to accomplish (flexibility, fitness, better health, inner peace, and so on).</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Make a realistic commitment. </b>Promising yourself you&#8217;ll practice for an hour every day sounds great, but it doesn&#8217;t do you any good if you can&#8217;t reasonably maintain that schedule. Just 15 minutes a day is a great start.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get your physician&#8217;s approval.</b> If you have a health challenge or are pregnant, be sure to consult a physician before embarking on a Yoga practice program. Familiarize your physician with the specific kind of Yoga you intend to practice. He may caution you away from certain forms of practice and steer you toward others. If your physician is unfamiliar with Yoga, consider showing him a copy of this book.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Enjoy gentle Yoga.</b> You don&#8217;t need to compete with yourself or anyone else. Allow Yoga to gently unfold the potential of your body and your mind. Don&#8217;t overdo the physical part of the practice. Keep the enjoyment factor high.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep a practice journal.</b> Chronicle your experience with Yoga, and periodically read through your journal to see the progress you&#8217;ve made. Progress is the best motivator.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Create a support system for yourself.</b> Most people find immediate rewards when they get on the Yoga mat and start moving and breathing, but getting themselves to the mat or the class can be challenging. Allow yourself to feel motivated and inspired by fellow practitioners. If you prefer to practice on your own at home, you may still want to consider participating in a Yoga class occasionally, if only to get feedback or find encouragement.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Vary your program periodically.</b> Even the best program can get boring. Prevent your enthusiasm from flagging by changing your routine occasionally. Trying out different teachers is a great way to learn new postures and sequences.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Educate yourself.</b> Continue to learn about Yoga, to make your Yoga practice more meaningful. Books, magazines, and websites on Yoga abound. With the Internet, getting access to the great Yoga teachers and thinkers is even easier. Take the time to read and study, and you&#8217;ll be pleasantly surprised by the depth you can discover in Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Have a role model to inspire you.</b> Everyone needs ideals. You don&#8217;t need to worship a hero, but having someone to look up to who, in your eyes, has succeeded and whom you find inspiring is always a good idea.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be a Yoga enthusiast, but not a bore. </b>By all means, be enthusiastic about your Yoga practice, but know that not everyone shares your enthusiasm, including the dearest members of your family. Yoga&#8217;s positive effect on your body and mind is the best advertising; let those effects speak for themselves instead of annoying your family and friends with constant talk of Yoga.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-02T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207698},{"headers":{"creationTime":"2016-03-26T17:18:34+00:00","modifiedTime":"2021-12-13T18:55:10+00:00","timestamp":"2022-09-14T18:18:53+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"10 Tips for a Great Yoga Practice","strippedTitle":"10 tips for a great yoga practice","slug":"ten-tips-for-a-great-yoga-practice","canonicalUrl":"","seo":{"metaDescription":"Learn how to set yourself up for a positive yoga experience by establishing realistic expectations, and developing an effective routine.","noIndex":0,"noFollow":0},"content":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","description":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","blurb":"","authors":[{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}},{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Understand yoga","target":"#tab1"},{"label":"Be clear (and realistic) about your goals and needs","target":"#tab2"},{"label":"Commit yourself to growth","target":"#tab3"},{"label":"Stay for the long haul","target":"#tab4"},{"label":"Develop good habits from the beginning","target":"#tab5"},{"label":"Vary your routine to avoid boredom","target":"#tab6"},{"label":"Make awareness and breath your allies","target":"#tab7"},{"label":"Do your best and don’t worry about the rest","target":"#tab8"},{"label":"Allow your body to speak up","target":"#tab9"},{"label":"Share yoga","target":"#tab10"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[{"title":"For the Unabashed Hippie","slug":"for-the-unabashed-hippie","collectionId":287567}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b0d95b19\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b0d96562\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2021-08-30T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":173813},{"headers":{"creationTime":"2020-05-29T20:39:02+00:00","modifiedTime":"2021-04-19T22:28:49+00:00","timestamp":"2022-09-14T18:18:04+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Equipment to Practice Yoga After 50","strippedTitle":"equipment to practice yoga after 50","slug":"equipment-to-practice-yoga-after-50","canonicalUrl":"","seo":{"metaDescription":"Explore some of the inexpensive equipment you might want to practice Yoga after 50: mats, blocks, wedges, blankets, and comfortable clothes.","noIndex":0,"noFollow":0},"content":"Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>. A few items are useful to have, while some other things are completely unnecessary.\r\n\r\nThe following sections take a look at a few key items:\r\n<ul>\r\n \t<li>Comfortable clothes</li>\r\n \t<li>Mats</li>\r\n \t<li>Blocks</li>\r\n \t<li>Blankets</li>\r\n \t<li>Bolsters</li>\r\n \t<li>Straps and other accessories</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Comfortable clothes</h2>\r\nYoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true.\r\n\r\nYou can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable.\r\n<p class=\"article-tips remember\">The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.)</p>\r\n<p class=\"article-tips warning\">On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class!</p>\r\n<p class=\"article-tips warning\">Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition.</p>\r\nDoing Yoga in bare feet is\r\n<ul>\r\n \t<li>Less slippery when moving in and out of poses (depending on your socks)</li>\r\n \t<li>More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability)</li>\r\n \t<li>More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen)</li>\r\n</ul>\r\nThere are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise.\r\n<p class=\"article-tips tip\">If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class.</p>\r\n\r\n<h2 id=\"tab2\" >Mats</h2>\r\nTechnically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one.\r\n\r\nWhere you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort.\r\n\r\nA mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap.\r\n\r\nYour process of selecting a mat should take into account the following potential benefits:\r\n<ul>\r\n \t<li><strong>Personal comfort:</strong> A mat can be especially important on a hard floor.</li>\r\n \t<li><strong>Designated space: </strong>A mat establishes your own space (which may be particularly important in a group class)</li>\r\n \t<li><strong>More stability:</strong> A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a <em>sticky</em> surface, which is designed to help keep you from slipping</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Blocks</h2>\r\nBlocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches.\r\n<p class=\"article-tips tip\">The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose.</p>\r\nNotice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward.\r\n\r\n[caption id=\"attachment_271149\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271149\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-triangle-pose-no-block.jpg\" alt=\"Triangle pose with no block.\" width=\"400\" height=\"600\" /> Triangle pose with no block.[/caption]\r\n\r\nIn the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph.\r\n\r\n[caption id=\"attachment_271150\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271150\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-triangle-pose-with-block.jpg\" alt=\"Triangle pose with a block.\" width=\"400\" height=\"600\" /> Triangle pose with a block.[/caption]\r\n\r\nOf course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose.\r\n\r\nYou will also want to consider the block construction. The most common types are:\r\n<ul>\r\n \t<li>Foam</li>\r\n \t<li>Cork</li>\r\n \t<li>Wood</li>\r\n</ul>\r\nFoam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles.\r\n\r\nYou can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material.\r\n<h2 id=\"tab4\" >Blankets</h2>\r\nA good Yoga blanket can be an essential tool. It potentially offers a\r\n<ul>\r\n \t<li>Cushion for your head when reclining</li>\r\n \t<li>Cushion for your knees when kneeling or on all fours</li>\r\n \t<li>Lift for your spine, with some added comfort, when sitting</li>\r\n \t<li>Cushion for your pelvis (or even face) when lying on your stomach (prone)</li>\r\n</ul>\r\nLike most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing.\r\n<p class=\"article-tips tip\">I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back.</p>\r\n\r\n\r\n[caption id=\"attachment_271117\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271117\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-easy-pose-blanket.jpg\" alt=\"Easy pose with a blanket.\" width=\"556\" height=\"556\" /> Easy pose with a blanket.[/caption]\r\n\r\nI also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure):\r\n\r\n[caption id=\"attachment_271099\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271099\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-blankets-tilted-chin.jpg\" alt=\"Blankets helps a tilted chin.\" width=\"556\" height=\"179\" /> Blankets helps a tilted chin.[/caption]\r\n<h2 id=\"tab5\" >Bolsters, cushions, and pillows</h2>\r\nBolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions.\r\n\r\nA <em>Yoga bolster</em> is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following):\r\n\r\n[caption id=\"attachment_271112\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271112\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-childs-pose-bolster.jpg\" alt=\"Child’s pose with a bolster.\" width=\"556\" height=\"320\" /> Child’s pose with a bolster.[/caption]\r\n\r\nWhile some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion.\r\n\r\nIn any case, a bolster or pillow may be the perfect solution when you want something soft underneath you.\r\n<h2 id=\"tab6\" >Straps and other accessories</h2>\r\nStraps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher.\r\n\r\nI also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful.\r\n\r\nA wedge works especially well when you’re on your hands and knees (see the following):\r\n\r\n[caption id=\"attachment_271153\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271153\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-wedge.jpg\" alt=\"Using a wedge.\" width=\"556\" height=\"371\" /> Using a wedge.[/caption]\r\n\r\nOf course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following).\r\n\r\n[caption id=\"attachment_271136\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271136\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-making-fists.jpg\" alt=\"Making fists.\" width=\"556\" height=\"371\" /> Making fists.[/caption]\r\n\r\nYou can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.","description":"Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>. A few items are useful to have, while some other things are completely unnecessary.\r\n\r\nThe following sections take a look at a few key items:\r\n<ul>\r\n \t<li>Comfortable clothes</li>\r\n \t<li>Mats</li>\r\n \t<li>Blocks</li>\r\n \t<li>Blankets</li>\r\n \t<li>Bolsters</li>\r\n \t<li>Straps and other accessories</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Comfortable clothes</h2>\r\nYoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true.\r\n\r\nYou can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable.\r\n<p class=\"article-tips remember\">The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.)</p>\r\n<p class=\"article-tips warning\">On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class!</p>\r\n<p class=\"article-tips warning\">Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition.</p>\r\nDoing Yoga in bare feet is\r\n<ul>\r\n \t<li>Less slippery when moving in and out of poses (depending on your socks)</li>\r\n \t<li>More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability)</li>\r\n \t<li>More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen)</li>\r\n</ul>\r\nThere are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise.\r\n<p class=\"article-tips tip\">If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class.</p>\r\n\r\n<h2 id=\"tab2\" >Mats</h2>\r\nTechnically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one.\r\n\r\nWhere you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort.\r\n\r\nA mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap.\r\n\r\nYour process of selecting a mat should take into account the following potential benefits:\r\n<ul>\r\n \t<li><strong>Personal comfort:</strong> A mat can be especially important on a hard floor.</li>\r\n \t<li><strong>Designated space: </strong>A mat establishes your own space (which may be particularly important in a group class)</li>\r\n \t<li><strong>More stability:</strong> A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a <em>sticky</em> surface, which is designed to help keep you from slipping</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Blocks</h2>\r\nBlocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches.\r\n<p class=\"article-tips tip\">The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose.</p>\r\nNotice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward.\r\n\r\n[caption id=\"attachment_271149\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271149\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-triangle-pose-no-block.jpg\" alt=\"Triangle pose with no block.\" width=\"400\" height=\"600\" /> Triangle pose with no block.[/caption]\r\n\r\nIn the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph.\r\n\r\n[caption id=\"attachment_271150\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271150\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-triangle-pose-with-block.jpg\" alt=\"Triangle pose with a block.\" width=\"400\" height=\"600\" /> Triangle pose with a block.[/caption]\r\n\r\nOf course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose.\r\n\r\nYou will also want to consider the block construction. The most common types are:\r\n<ul>\r\n \t<li>Foam</li>\r\n \t<li>Cork</li>\r\n \t<li>Wood</li>\r\n</ul>\r\nFoam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles.\r\n\r\nYou can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material.\r\n<h2 id=\"tab4\" >Blankets</h2>\r\nA good Yoga blanket can be an essential tool. It potentially offers a\r\n<ul>\r\n \t<li>Cushion for your head when reclining</li>\r\n \t<li>Cushion for your knees when kneeling or on all fours</li>\r\n \t<li>Lift for your spine, with some added comfort, when sitting</li>\r\n \t<li>Cushion for your pelvis (or even face) when lying on your stomach (prone)</li>\r\n</ul>\r\nLike most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing.\r\n<p class=\"article-tips tip\">I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back.</p>\r\n\r\n\r\n[caption id=\"attachment_271117\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271117\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-easy-pose-blanket.jpg\" alt=\"Easy pose with a blanket.\" width=\"556\" height=\"556\" /> Easy pose with a blanket.[/caption]\r\n\r\nI also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure):\r\n\r\n[caption id=\"attachment_271099\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271099\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-blankets-tilted-chin.jpg\" alt=\"Blankets helps a tilted chin.\" width=\"556\" height=\"179\" /> Blankets helps a tilted chin.[/caption]\r\n<h2 id=\"tab5\" >Bolsters, cushions, and pillows</h2>\r\nBolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions.\r\n\r\nA <em>Yoga bolster</em> is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following):\r\n\r\n[caption id=\"attachment_271112\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271112\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-childs-pose-bolster.jpg\" alt=\"Child’s pose with a bolster.\" width=\"556\" height=\"320\" /> Child’s pose with a bolster.[/caption]\r\n\r\nWhile some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion.\r\n\r\nIn any case, a bolster or pillow may be the perfect solution when you want something soft underneath you.\r\n<h2 id=\"tab6\" >Straps and other accessories</h2>\r\nStraps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher.\r\n\r\nI also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful.\r\n\r\nA wedge works especially well when you’re on your hands and knees (see the following):\r\n\r\n[caption id=\"attachment_271153\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271153\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-wedge.jpg\" alt=\"Using a wedge.\" width=\"556\" height=\"371\" /> Using a wedge.[/caption]\r\n\r\nOf course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following).\r\n\r\n[caption id=\"attachment_271136\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271136\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-making-fists.jpg\" alt=\"Making fists.\" width=\"556\" height=\"371\" /> Making fists.[/caption]\r\n\r\nYou can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. 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He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221adcc4f81\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221adcc57f1\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":271160},{"headers":{"creationTime":"2020-03-31T00:46:08+00:00","modifiedTime":"2021-03-14T17:46:50+00:00","timestamp":"2022-09-14T18:17:57+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Yoga After 50 For Dummies Cheat Sheet","strippedTitle":"yoga after 50 for dummies cheat sheet","slug":"yoga-after-50-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. Yoga should feel good to you.","noIndex":0,"noFollow":0},"content":"When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you.\r\n\r\nBefore you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you.\r\n\r\n[caption id=\"attachment_269830\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-269830\" src=\"https://www.dummies.com/wp-content/uploads/yoga-senior-woman.jpg\" alt=\"senior woman doing yoga\" width=\"556\" height=\"371\" /> ©Lipik Stock Media/Shutterstock.com[/caption]","description":"When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you.\r\n\r\nBefore you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you.\r\n\r\n[caption id=\"attachment_269830\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-269830\" src=\"https://www.dummies.com/wp-content/uploads/yoga-senior-woman.jpg\" alt=\"senior woman doing yoga\" width=\"556\" height=\"371\" /> ©Lipik Stock Media/Shutterstock.com[/caption]","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ad5694b8\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ad569d2c\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/"}}],"content":[{"title":"Doing Yoga When You’re Over 50","thumb":null,"image":null,"content":"<p>While many people do Yoga as a way to stay flexible and strong, the practice needs to be modified to accommodate your body as it ages. Failing to make reasonable modifications can often times lead to injury and totally defeat the reason you do Yoga in the first place.</p>\n<p>Before you listen to any Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. (This discussion is especially important as you get older or are dealing with certain health problems.) And, most importantly, listen to your body. Nobody truly knows what you’re feeling except for you.</p>\n<p>Keep in mind the following advice if you’re just starting out with Yoga or if you want to keep practicing safely into your senior years:</p>\n<ul>\n<li><strong>Avoid pain.</strong> Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The no pain, no gain adage has no place in Yoga.</li>\n<li><strong>Modify.</strong> Your body is not the same now as it was when you were 20 years old, so don’t treat it that way. As your body changes, so, too, should your Yoga practice change. Don’t worry about doing a picture-perfect version of a pose. Modify it to fit your body. You won’t need to modify everything, but definitely modify when you need to.</li>\n<li><strong>Breathe.</strong> A slow breath rate helps keep your blood pressure low and your heart rate slow. It also helps to reduce stress and anxiety. Pay attention to your breath and let conscious breathing be part of your Yoga routine.</li>\n</ul>\n"},{"title":"Moving First and Then Holding in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Before moving or stressing your body in a new way, it only seems logical to warm up first. Yoga classes frequently start with a short warm-up sequence.</p>\n<p>As you get older, your body particularly benefits from preparing joints and muscles before each new posture. You should consider this approach as well.</p>\n<p>One of the reasons Yoga is such an effective way to nurture your body is that it tries to bring movement — often stretching, sometimes strengthening — to all areas of the body. That means, at some point in your practice, whether you’re in a class or working by yourself at home, most all of your muscles and moveable joints will be worked.</p>\n<p>And as far as your joints go, your goal is to warm them up in such a way that focuses on specific movements (or ranges of motion). Moving in and out of a pose before holding it not only helps to distribute the lubrication (called synovial fluid) to all parts of the joint, the movement actually helps to create more synovial fluid.</p>\n<p>The <em>dynamic/static</em> approach (moving and then holding) has three primary objectives:</p>\n<ul>\n<li><strong>Preparing your muscles </strong></li>\n<li><strong>Lubricating your joints</strong></li>\n<li><strong>Helping you avoid injury from stretching too much, too soon</strong></li>\n</ul>\n"},{"title":"Maintain Your Balance in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Just like when you were learning to walk or learning to ride a bicycle, you needed to practice to stay balanced. The ability for the brain to learn how to keep you from falling never goes away — even when your over 50.  What does change, however, is the way your body responds to falling down. Injuries can occur more easily and can also take longer to heal. That’s why maintaining your ability to balance is more important than ever.</p>\n<p>Your ankles and feet provide a lot help in this area. That’s why it is so important to give these areas some attention. Warming up your ankles and feet could include</p>\n<ul>\n<li>Taking your body weight off of these structures (laying on your mat, for example, with your legs in the air)</li>\n<li>Pointing and flexing your feet</li>\n<li>Rotating your ankles, one way and then the other</li>\n<li>Spreading and crunching your toes</li>\n</ul>\n<p>Each of these movements either stretches muscles or helps loosen and lubricate your joints. You can also strengthen the supporting muscles and ligaments around your ankles and feet by adding standing balance poses to your Yoga routine.</p>\n<p>Whenever you try to hold a balance, remember three important things:</p>\n<ul>\n<li>Don’t be afraid to use a wall or column to help you balance (you can always take your hand away when you don’t need it).</li>\n<li>Keep your eyes on something that is not moving (like a spot on the wall or crack in the floor).</li>\n<li>Breathe normally (holding your breath or breathing rapidly will only make it harder to hold your balance).</li>\n</ul>\n"},{"title":"Breath Is Essential in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>What makes Yoga unique is that it sees the <a href=\"https://dummies-wp-admin.dummies.com/health/exercise/yoga/power-yoga-breathing-versus-traditional-yoga-breathing/\">breath as a fundamental part</a> of Yoga practice and philosophy. It can be one of your most powerful tools, offering an array of benefits:</p>\n<ul>\n<li>Reduced pain</li>\n<li>Reduced blood pressure</li>\n<li>Slower pulse</li>\n<li>Increased relaxation</li>\n</ul>\n<p>While each one of these results is desirable when it comes to general health, these benefits are even more important to the over-50 population because they’re connected to so many common ailments and conditions.</p>\n<p>Of course, you’ve been successfully breathing your whole life, without thinking about it much. You obviously know how to breath, so your initial instinct may be that you certainly don’t need to learn how to do so.</p>\n<p>But if you’re going to leverage your breath as a tool, you don’t need to learn how to breath; you need to learn how to control your breath.</p>\n<p>In Yoga, the objective is very straightforward: Keep breathing slowly, no matter what pose you’re doing. Holding your breath (or breathing rapidly) sends a message to your brain that you’re in trouble. The brain thinks you need to fight or run and produces chemicals like adrenaline to help. Of course, in Yoga, the goal is usually to relax and de-stress.</p>\n<p>It’s the link between body, breath, and mind that is so essential. It’s what makes Yoga unique. Without that link, Yoga would just be another form of exercise.</p>\n"},{"title":"The Importance of Sleep in the 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Yoga is not just a physical exercise; it’s truly a philosophy of life. That means that even off the Yoga mat, a vast array of Yogic insight is waiting to be discovered, offering you lifestyle choices to help you get more joy out of life. One essential aspect is getting the right amount of sleep.</p>\n<p>While plenty of pharmaceutical interventions claim to help you sleep, some lifestyle choices you can make for better sleep include</p>\n<ul>\n<li>Establish and stick to a set routine for going to bed.</li>\n<li>Make sure that your day contains some physical activity or exercise to help make you more tired at bedtime.</li>\n<li>Avoid taking naps during the day.</li>\n<li>Avoid that dreaded blue light (watching TV or getting on your computer or smart phone a few hours before bed).</li>\n<li>Find something positive to think about that will keep your mind engaged, and steer your mind away from stressful topics.</li>\n<li>Don’t watch the clock.</li>\n<li>Don’t bring relationship issues to bed (mend the problems you might have with anyone in your life).</li>\n<li>Don&#8217;t try to force sleep (try to take comfort in knowing that by just lying in bed, your body is getting the rest it needs).</li>\n</ul>\n<p>And if stress is the enemy of sleep, then gratitude may be its greatest ally. Gratitude — or Vitamin G, as some people call it — is recognized, even by mainstream Western medicine, as a powerful tool in managing stress, depression, the rate of healing, and even pain.</p>\n<p>If you want to set your mind on gentler path before trying to sleep, consider making a conscious effort to identify things for which you’re grateful. You could do this by merely taking time to reflect on your life, or even be more formal and start a gratitude journal.</p>\n<p>You may, for example, have some kind of journal or notebook by your bedside; each night before closing your eyes, you write down, say, three things you are grateful for.  Bringing your focus on these things, whether it’s family, or health, or even your comfy bed, can help relieve stress, induce relaxation, and make you more susceptible to falling asleep.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Six months","lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":269829},{"headers":{"creationTime":"2020-05-29T22:40:08+00:00","modifiedTime":"2020-05-29T22:40:08+00:00","timestamp":"2022-09-14T18:17:43+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"10 Tips for Your Yoga Practice: Off the Mat","strippedTitle":"10 tips for your yoga practice: off the mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","canonicalUrl":"","seo":{"metaDescription":"Here are ten critical tips for practicing Yoga safely after 50, focusing primarily on your mental Yoga practice (that is, Yoga off the mat).","noIndex":0,"noFollow":0},"content":"Anyone who thinks that <a href=\"https://www.dummies.com/health/exercise/yoga/10-tips-for-your-yoga-practice-on-the-mat/\">Yoga is just about poses</a>, about being especially mobile or flexible, is really ignoring what some people would argue is the most important part of the practice. Yoga is a philosophy of life — and, as such, offers a lot of important insights on ways to find more joy in life and reduce suffering.\r\n\r\nOf course, you can get a multitude of health benefits (especially if you're <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">over the age of 50</a>) from a regular practice, but just as many off-the-mat practices can enrich your life and relationships in many important ways.\r\n<h2 id=\"tab1\" >Take Your Vitamin G</h2>\r\nBecause there is a direct link between the mind and the body — between what you think and how you physically feel — finding a place of gratitude will bring that positive energy right from your thoughts into your cells.\r\n\r\nCreate a gratitude journal where you can record, on a daily basis, the things for which you’re most grateful. I believe gratitude is a powerful practice and so I put it at the top of my off-the-mat tips.\r\n<h2 id=\"tab2\" >Eat Well</h2>\r\nYour Yoga teacher, and often times even your doctor, may not have the specialized training to adequately assess your diet. Yet what and how much you eat is certainly related to your overall health. While Yoga traditionally suggests you probably need to eat less as you get older, exactly what your diet should look like must be determined by a true expert.\r\n<p class=\"article-tips remember\">If there’s one thing that Yoga teaches, it’s that we are all individuals, with individual needs. Instead of a Yoga teacher telling you to not eat this or eat more of that, considering letting a health professional be your guide.</p>\r\n\r\n<h2 id=\"tab3\" >Find a Cardio Workout You Like</h2>\r\n[caption id=\"attachment_271103\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271103\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-cardio.jpg\" alt=\"yoga plus cardio\" width=\"556\" height=\"371\" /> ©Kzenon/Shutterstock.com[/caption]\r\n\r\nClearly, certain types of Yoga are more physically demanding than others and probably get your heart rate up more, such as a physical flow practice or a typical power Yoga class. But if you’re not in those sessions, it’s important to get your heartrate up, to exercise your heart muscles, so consider another type of cardio exercise, like walking, swimming, or biking. In most cases, Yoga is going to have the opposite effect by bringing your heartrate down.\r\n<h2 id=\"tab4\" >Get a Good Night’s Sleep</h2>\r\nGetting the proper amount of sleep is critical. You should address any sleeping issues you have and explore the tools that Yoga has to offer that may help. Sometimes a Yoga routine itself will help make you tired. Or, you may also choose to try a routine that employs the concept of Yoga sleep or <em>Yoga Nidra</em>. If you don’t get enough sleep, it may be hard to meditate because you might keep nodding off during your practice.\r\n<h2 id=\"tab5\" >Avoid the Blue Light before Bedtime</h2>\r\nThe original Yoga masters did not, of course, talk about blue light. But if they were living today, I’m sure they would. Blue light is a problem stemming from modern technology — from all electronic devices with screens — and it needs to be mentioned in a Yoga context because it works directly against the Yoga tools that fight insomnia or stress. You should cut down on the amount of time you’re exposing yourself to blue light or block it with special glasses or an app. And especially avoid using your electronic devices (even TV) before trying to sleep.\r\n<h2 id=\"tab6\" >Communicate to Enhance Intimacy</h2>\r\nSome Yoga masters would argue that goal of Yoga philosophy, in general, is to help improve personal relationships. As you come to know yourself better through Yoga, you can in turn be more empathetic and understanding of the people around you. That can be especially true with a life partner. Sharing your thoughts, desires, and fears can be extremely challenging. But such candor can break down walls and make what’s good even better.\r\n<h2 id=\"tab7\" >Find Time to Meditate Off the Mat</h2>\r\nDeveloping some kind of meditation is so important that I want to encourage you to develop a routine separate from your physical Yoga practice — off the mat, if you will. Maybe you’re going to find the time while sitting at your desk, walking the beach, sitting on the couch, or lying in bed. Try some different techniques and different locations. See what works.\r\n<h2 id=\"tab8\" >Say Goodbye to Your Ego</h2>\r\nYour ego can create a competition in your mind with the person on a nearby mat. Or even if you do Yoga alone, sometimes you try to prove something to yourself. In both of these cases, when you want to show how flexible you are, Yoga can ultimately lead to injury — and this is the danger of listening to your ego instead of your body. One of the benefits of being older is that we sometimes find it easier to let go of ego-driven concepts and expectations.\r\n<h2 id=\"tab9\" >Invite Others to Join In</h2>\r\nI try to avoid using a lot of Sanskrit or Yoga jargon, but I can’t help mentioning the term <em>Sangha</em>. Basically, it’s a term that means <em>community, </em>and I want to encourage you to bring people into your Yoga world or join people who are already there. There’s a lot of power to be found in connecting with others, and Yoga can be a means of achieving that. Even if it’s just doing Yoga together.\r\n<h2 id=\"tab10\" >Start Today</h2>\r\nYou may have heard the saying, “If I knew I was going to live this long, I'd have taken better care of myself.” Well, it’s never too late, so start now.\r\n\r\nAnd if it’s true that your body often reflects what’s going on in your mind, make sure there’s something good to draw upon — something celebratory.","description":"Anyone who thinks that <a href=\"https://www.dummies.com/health/exercise/yoga/10-tips-for-your-yoga-practice-on-the-mat/\">Yoga is just about poses</a>, about being especially mobile or flexible, is really ignoring what some people would argue is the most important part of the practice. Yoga is a philosophy of life — and, as such, offers a lot of important insights on ways to find more joy in life and reduce suffering.\r\n\r\nOf course, you can get a multitude of health benefits (especially if you're <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">over the age of 50</a>) from a regular practice, but just as many off-the-mat practices can enrich your life and relationships in many important ways.\r\n<h2 id=\"tab1\" >Take Your Vitamin G</h2>\r\nBecause there is a direct link between the mind and the body — between what you think and how you physically feel — finding a place of gratitude will bring that positive energy right from your thoughts into your cells.\r\n\r\nCreate a gratitude journal where you can record, on a daily basis, the things for which you’re most grateful. I believe gratitude is a powerful practice and so I put it at the top of my off-the-mat tips.\r\n<h2 id=\"tab2\" >Eat Well</h2>\r\nYour Yoga teacher, and often times even your doctor, may not have the specialized training to adequately assess your diet. Yet what and how much you eat is certainly related to your overall health. While Yoga traditionally suggests you probably need to eat less as you get older, exactly what your diet should look like must be determined by a true expert.\r\n<p class=\"article-tips remember\">If there’s one thing that Yoga teaches, it’s that we are all individuals, with individual needs. Instead of a Yoga teacher telling you to not eat this or eat more of that, considering letting a health professional be your guide.</p>\r\n\r\n<h2 id=\"tab3\" >Find a Cardio Workout You Like</h2>\r\n[caption id=\"attachment_271103\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271103\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-cardio.jpg\" alt=\"yoga plus cardio\" width=\"556\" height=\"371\" /> ©Kzenon/Shutterstock.com[/caption]\r\n\r\nClearly, certain types of Yoga are more physically demanding than others and probably get your heart rate up more, such as a physical flow practice or a typical power Yoga class. But if you’re not in those sessions, it’s important to get your heartrate up, to exercise your heart muscles, so consider another type of cardio exercise, like walking, swimming, or biking. In most cases, Yoga is going to have the opposite effect by bringing your heartrate down.\r\n<h2 id=\"tab4\" >Get a Good Night’s Sleep</h2>\r\nGetting the proper amount of sleep is critical. You should address any sleeping issues you have and explore the tools that Yoga has to offer that may help. Sometimes a Yoga routine itself will help make you tired. Or, you may also choose to try a routine that employs the concept of Yoga sleep or <em>Yoga Nidra</em>. If you don’t get enough sleep, it may be hard to meditate because you might keep nodding off during your practice.\r\n<h2 id=\"tab5\" >Avoid the Blue Light before Bedtime</h2>\r\nThe original Yoga masters did not, of course, talk about blue light. But if they were living today, I’m sure they would. Blue light is a problem stemming from modern technology — from all electronic devices with screens — and it needs to be mentioned in a Yoga context because it works directly against the Yoga tools that fight insomnia or stress. You should cut down on the amount of time you’re exposing yourself to blue light or block it with special glasses or an app. And especially avoid using your electronic devices (even TV) before trying to sleep.\r\n<h2 id=\"tab6\" >Communicate to Enhance Intimacy</h2>\r\nSome Yoga masters would argue that goal of Yoga philosophy, in general, is to help improve personal relationships. As you come to know yourself better through Yoga, you can in turn be more empathetic and understanding of the people around you. That can be especially true with a life partner. Sharing your thoughts, desires, and fears can be extremely challenging. But such candor can break down walls and make what’s good even better.\r\n<h2 id=\"tab7\" >Find Time to Meditate Off the Mat</h2>\r\nDeveloping some kind of meditation is so important that I want to encourage you to develop a routine separate from your physical Yoga practice — off the mat, if you will. Maybe you’re going to find the time while sitting at your desk, walking the beach, sitting on the couch, or lying in bed. Try some different techniques and different locations. See what works.\r\n<h2 id=\"tab8\" >Say Goodbye to Your Ego</h2>\r\nYour ego can create a competition in your mind with the person on a nearby mat. Or even if you do Yoga alone, sometimes you try to prove something to yourself. In both of these cases, when you want to show how flexible you are, Yoga can ultimately lead to injury — and this is the danger of listening to your ego instead of your body. One of the benefits of being older is that we sometimes find it easier to let go of ego-driven concepts and expectations.\r\n<h2 id=\"tab9\" >Invite Others to Join In</h2>\r\nI try to avoid using a lot of Sanskrit or Yoga jargon, but I can’t help mentioning the term <em>Sangha</em>. Basically, it’s a term that means <em>community, </em>and I want to encourage you to bring people into your Yoga world or join people who are already there. There’s a lot of power to be found in connecting with others, and Yoga can be a means of achieving that. Even if it’s just doing Yoga together.\r\n<h2 id=\"tab10\" >Start Today</h2>\r\nYou may have heard the saying, “If I knew I was going to live this long, I'd have taken better care of myself.” Well, it’s never too late, so start now.\r\n\r\nAnd if it’s true that your body often reflects what’s going on in your mind, make sure there’s something good to draw upon — something celebratory.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Take Your Vitamin G","target":"#tab1"},{"label":"Eat Well","target":"#tab2"},{"label":"Find a Cardio Workout You Like","target":"#tab3"},{"label":"Get a Good Night’s Sleep","target":"#tab4"},{"label":"Avoid the Blue Light before Bedtime","target":"#tab5"},{"label":"Communicate to Enhance Intimacy","target":"#tab6"},{"label":"Find Time to Meditate Off the Mat","target":"#tab7"},{"label":"Say Goodbye to Your Ego","target":"#tab8"},{"label":"Invite Others to Join In","target":"#tab9"},{"label":"Start Today","target":"#tab10"}],"relatedArticles":{"fromBook":[{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}},{"articleId":271172,"title":"How to Practice Yoga while Seated","slug":"how-to-practice-yoga-while-seated","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271172"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac769f48\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac76a7a6\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":271190},{"headers":{"creationTime":"2020-05-29T22:35:17+00:00","modifiedTime":"2020-05-29T22:35:17+00:00","timestamp":"2022-09-14T18:17:43+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"10 Tips for Your Yoga Practice: On the Mat","strippedTitle":"10 tips for your yoga practice: on the mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","canonicalUrl":"","seo":{"metaDescription":"Here are ten critical tips for practicing Yoga safely after 50, focusing primarily on your physical Yoga practice (that is, Yoga on the mat).","noIndex":0,"noFollow":0},"content":"There’s a dangerous way of looking at Yoga that says every posture must conform to a traditional view of the pose. If Yoga is going to serve you, it must fit you.\r\n\r\nThe challenge, of course, is that everyone is different—bodies are different and need different things. Without a doubt, the best way to shape your Yoga practice is to listen to what your body needs. Of course, a skilled Yoga teacher may intuitively know what Yoga practices will best serve you and help you discover them. Yet a teacher can only make an educated guess; only you can truly know.\r\n\r\nThe following list represents some critical tips for practicing <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga after 50</a>, relating specifically to your physical Yoga practice.\r\n\r\n[caption id=\"attachment_271139\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271139\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-physical-tips.jpg\" alt=\"yoga tips\" width=\"556\" height=\"293\" /> ©vectorfusionart/Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Avoid Pain at All Cost</h2>\r\nYoga shouldn’t hurt. Not ever! Yet sometimes even teachers that try to keep you safe may not make the right call. That’s because they’re not actually in your body — but you are.\r\n<p class=\"article-tips warning\">Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The “No pain, no gain” adage has no place in Yoga.</p>\r\n\r\n<h2 id=\"tab2\" >It’s Okay to Change Your Mind</h2>\r\nSometimes, you don’t know if something is bad or good for you until you try it. In Yoga, you may think that a certain posture or movement may be beneficial — maybe it will stretch you out or make you stronger. Sometimes, however, you don’t know what hurts until you give it a try. And that’s perfectly okay — as long as you’ve given yourself permission to change your mind. Always feel free to back off if that’s what your body’s telling you to do.\r\n<h2 id=\"tab3\" >Modify When Necessary</h2>\r\nThe concept of modification may be the most important lesson I can teach you. You can easily see that your body is not the same now as it was when you were 20 years old. I also want it to be easy for you to accept that fact. As your body changes, so, too, should your Yoga practice. You won’t need to modify everything, but definitely modify when you need to.\r\n<h2 id=\"tab4\" >Choose Forgiving Limbs</h2>\r\nThis tip is actually part of my “Modify When Necessary” advice. Yet it is such an important concept — particularly for the 50-plus yogi — that I’m identifying it as a separate tip, all on its own.\r\n\r\nClearly, one of the best ways you can modify a posture is by allowing your arms or legs to bend (or, more precisely, your elbows and knees). While this modification may take you further away from the traditional form of the pose, it may ultimately bring you closer to what’s beneficial about the pose in the first place.\r\n<p class=\"article-tips remember\">Function takes precedent over form (at least, for my students and me).</p>\r\n\r\n<h2 id=\"tab5\" >Prepare the Muscles and Joints</h2>\r\nMoving in and out of poses before holding them is a great way to warm up the joints and muscles — a process used by many athletes, and even more important to do as you get older. Remember that in PNF a principle says that tensing a muscle before you relax it will make it lengthen further. Moving in and out of poses before you hold them may have a similar effect.\r\n<h2 id=\"tab6\" >Use the Power of Your Breath</h2>\r\nIf maintaining a slow breath rate helps to keep your blood pressure and heartrate low and reduces stress and anxiety, then it is critically important for you to believe that the process of breathing is just as important as the pose itself. Pay attention to your breath; let it be part of your practice.\r\n<h2 id=\"tab7\" >Selecting a Studio</h2>\r\nYoga studios are everywhere today. And, while it is great to have a lot of convenient options, it’s also challenging to find just the right class at just the right studio. This challenge is particularly true when so many public classes are clearly targeted for the younger people who want to build cardio into their Yoga sessions or focus on traditional poses. If you decide a public class is the way to go, take the time to investigate. Make sure the teacher of a particular class is eager to focus on your particular needs.\r\n<h2 id=\"tab8\" >Assessing Yoga Online</h2>\r\nYoga videos (like the ones found on YouTube) are just as pervasive as the studios themselves. And, once again, so many of them are geared to the younger Yogi, where a very traditional expression of a pose is the ultimate target.\r\n\r\nTake the time to preview a particular video and make sure it is appropriate for you. If you take the time to dig deep, you can find videos that will keep you safe.\r\n<h2 id=\"tab9\" >Be Realistic about Your Time</h2>\r\nThe problem with overestimating how much time you’re going to give to a Yoga practice is that if you fall short, it’s easy to convince yourself that you have somehow failed. Of course, that’s just not true. Most people have busy lives, and some days can be busier than others.\r\n<p class=\"article-tips remember\">Even if your day is so full you only have time for five minutes, see that as a victory. A little bit is better than nothing at all.</p>\r\n\r\n<h2 id=\"tab10\" >Include Meditation</h2>\r\nWhile Western medicine is slow to confirm many of the Yoga principles that many in the field take for granted, an abundance of studies highlight the various benefits of a regular meditation practice. The conclusions of those studies often have very positive implications for the 50-plus population — specifically as it relates to brain structure and cognitive performance. Each day, when you go to your mat, make meditation part of your routine.","description":"There’s a dangerous way of looking at Yoga that says every posture must conform to a traditional view of the pose. If Yoga is going to serve you, it must fit you.\r\n\r\nThe challenge, of course, is that everyone is different—bodies are different and need different things. Without a doubt, the best way to shape your Yoga practice is to listen to what your body needs. Of course, a skilled Yoga teacher may intuitively know what Yoga practices will best serve you and help you discover them. Yet a teacher can only make an educated guess; only you can truly know.\r\n\r\nThe following list represents some critical tips for practicing <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga after 50</a>, relating specifically to your physical Yoga practice.\r\n\r\n[caption id=\"attachment_271139\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271139\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-physical-tips.jpg\" alt=\"yoga tips\" width=\"556\" height=\"293\" /> ©vectorfusionart/Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Avoid Pain at All Cost</h2>\r\nYoga shouldn’t hurt. Not ever! Yet sometimes even teachers that try to keep you safe may not make the right call. That’s because they’re not actually in your body — but you are.\r\n<p class=\"article-tips warning\">Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The “No pain, no gain” adage has no place in Yoga.</p>\r\n\r\n<h2 id=\"tab2\" >It’s Okay to Change Your Mind</h2>\r\nSometimes, you don’t know if something is bad or good for you until you try it. In Yoga, you may think that a certain posture or movement may be beneficial — maybe it will stretch you out or make you stronger. Sometimes, however, you don’t know what hurts until you give it a try. And that’s perfectly okay — as long as you’ve given yourself permission to change your mind. Always feel free to back off if that’s what your body’s telling you to do.\r\n<h2 id=\"tab3\" >Modify When Necessary</h2>\r\nThe concept of modification may be the most important lesson I can teach you. You can easily see that your body is not the same now as it was when you were 20 years old. I also want it to be easy for you to accept that fact. As your body changes, so, too, should your Yoga practice. You won’t need to modify everything, but definitely modify when you need to.\r\n<h2 id=\"tab4\" >Choose Forgiving Limbs</h2>\r\nThis tip is actually part of my “Modify When Necessary” advice. Yet it is such an important concept — particularly for the 50-plus yogi — that I’m identifying it as a separate tip, all on its own.\r\n\r\nClearly, one of the best ways you can modify a posture is by allowing your arms or legs to bend (or, more precisely, your elbows and knees). While this modification may take you further away from the traditional form of the pose, it may ultimately bring you closer to what’s beneficial about the pose in the first place.\r\n<p class=\"article-tips remember\">Function takes precedent over form (at least, for my students and me).</p>\r\n\r\n<h2 id=\"tab5\" >Prepare the Muscles and Joints</h2>\r\nMoving in and out of poses before holding them is a great way to warm up the joints and muscles — a process used by many athletes, and even more important to do as you get older. Remember that in PNF a principle says that tensing a muscle before you relax it will make it lengthen further. Moving in and out of poses before you hold them may have a similar effect.\r\n<h2 id=\"tab6\" >Use the Power of Your Breath</h2>\r\nIf maintaining a slow breath rate helps to keep your blood pressure and heartrate low and reduces stress and anxiety, then it is critically important for you to believe that the process of breathing is just as important as the pose itself. Pay attention to your breath; let it be part of your practice.\r\n<h2 id=\"tab7\" >Selecting a Studio</h2>\r\nYoga studios are everywhere today. And, while it is great to have a lot of convenient options, it’s also challenging to find just the right class at just the right studio. This challenge is particularly true when so many public classes are clearly targeted for the younger people who want to build cardio into their Yoga sessions or focus on traditional poses. If you decide a public class is the way to go, take the time to investigate. Make sure the teacher of a particular class is eager to focus on your particular needs.\r\n<h2 id=\"tab8\" >Assessing Yoga Online</h2>\r\nYoga videos (like the ones found on YouTube) are just as pervasive as the studios themselves. And, once again, so many of them are geared to the younger Yogi, where a very traditional expression of a pose is the ultimate target.\r\n\r\nTake the time to preview a particular video and make sure it is appropriate for you. If you take the time to dig deep, you can find videos that will keep you safe.\r\n<h2 id=\"tab9\" >Be Realistic about Your Time</h2>\r\nThe problem with overestimating how much time you’re going to give to a Yoga practice is that if you fall short, it’s easy to convince yourself that you have somehow failed. Of course, that’s just not true. Most people have busy lives, and some days can be busier than others.\r\n<p class=\"article-tips remember\">Even if your day is so full you only have time for five minutes, see that as a victory. A little bit is better than nothing at all.</p>\r\n\r\n<h2 id=\"tab10\" >Include Meditation</h2>\r\nWhile Western medicine is slow to confirm many of the Yoga principles that many in the field take for granted, an abundance of studies highlight the various benefits of a regular meditation practice. The conclusions of those studies often have very positive implications for the 50-plus population — specifically as it relates to brain structure and cognitive performance. Each day, when you go to your mat, make meditation part of your routine.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Avoid Pain at All Cost","target":"#tab1"},{"label":"It’s Okay to Change Your Mind","target":"#tab2"},{"label":"Modify When Necessary","target":"#tab3"},{"label":"Choose Forgiving Limbs","target":"#tab4"},{"label":"Prepare the Muscles and Joints","target":"#tab5"},{"label":"Use the Power of Your Breath","target":"#tab6"},{"label":"Selecting a Studio","target":"#tab7"},{"label":"Assessing Yoga Online","target":"#tab8"},{"label":"Be Realistic about Your Time","target":"#tab9"},{"label":"Include Meditation","target":"#tab10"}],"relatedArticles":{"fromBook":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}},{"articleId":271172,"title":"How to Practice Yoga while Seated","slug":"how-to-practice-yoga-while-seated","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271172"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac762bc4\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac763421\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":271187},{"headers":{"creationTime":"2020-05-29T22:29:04+00:00","modifiedTime":"2020-05-29T22:29:04+00:00","timestamp":"2022-09-14T18:17:43+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Alignment and Balancing Yoga Poses","strippedTitle":"alignment and balancing yoga poses","slug":"alignment-and-balancing-yoga-poses","canonicalUrl":"","seo":{"metaDescription":"Explore four Yoga postures that help you improve your balance: Balancing cat, Karate Kid, Tree pose, and Warrior III at the wall.","noIndex":0,"noFollow":0},"content":"The good news is that, with practice and determination, the brain and body discover how to find balance. And that fact doesn’t change as we get older. What does change with age is your resiliency. And what that means to you during physical activity is pretty straightforward:\r\n<ul>\r\n \t<li>You are more prone to injury.</li>\r\n \t<li>Injuries may be more serious and probably will have a greater impact.</li>\r\n \t<li>Injuries will take longer to heal.</li>\r\n</ul>\r\nIn fact, falls are the leading cause of both fatal and nonfatal injuries to <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">older Americans</a>.\r\n\r\nKnowing this should be a huge incentive for you to make sure that you’re giving adequate attention to your ability to maintain balance.\r\n\r\nIn the following discussion, I cover postures that will challenge your sense of balance:\r\n<ul>\r\n \t<li>Balancing cat</li>\r\n \t<li>Karate Kid</li>\r\n \t<li>Tree</li>\r\n \t<li>Warrior III at the wall</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Balancing cat</h2>\r\nBalancing cat, shown in the following figure, is great for working on your balance because you are near to the ground. Also, you will feel your core muscles engage as you try to maintain your balance, which makes this pose is one of the best for abdominal strengthening.\r\n\r\n[caption id=\"attachment_271093\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271093\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-balance-balancing-cat.jpg\" alt=\"Balancing cat pose.\" width=\"556\" height=\"296\" /> Balancing cat pose.[/caption]\r\n\r\nTo get into this pose:\r\n<ol>\r\n \t<li><strong> Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips.</strong></li>\r\n \t<li><strong> Straighten your arms, but don't lock your elbows. </strong>As you exhale, slide your left hand forward and your right leg back, keeping your left hand and right toes on the floor.</li>\r\n \t<li><strong> As you inhale, raise your left arm and right leg to a comfortable height, as Figure 9-2 illustrates.</strong></li>\r\n \t<li><strong> Stay in Step 3 for six to eight breaths and then repeat Steps 1 through 3 with opposite pairs (right arm and left leg).</strong></li>\r\n</ol>\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>As you start to extend your arm and opposite leg, keep your hand and foot on the ground first; then lift off the ground, one at a time.</li>\r\n \t<li>Just extend your arm and keep both knees on the ground.</li>\r\n</ul>\r\n<h2 id=\"tab2\" >Karate Kid</h2>\r\nThis standing pose, known as Karate Kid, develops your overall balance while it strengthens the legs, arms, and hips — all parts of the rest of the body that help support your ankles.\r\n\r\n[caption id=\"attachment_271129\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271129\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-karate-kid.jpg\" alt=\"Karate Kid pose.\" width=\"556\" height=\"555\" /> Karate Kid pose.[/caption]\r\n\r\nTo get into this pose, stand upright on your mat:\r\n<ol>\r\n \t<li><strong> As you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so that they form a T with your torso. </strong>\r\n<p class=\"article-tips remember\">To steady yourself, focus on a spot on the floor 10 to 12 feet in front of you.</p>\r\n</li>\r\n \t<li><strong> As you exhale, bend your left knee, raising it toward your chest, while keeping your right leg straight</strong></li>\r\n \t<li><strong> Remain in this posture for six to eight breaths.</strong></li>\r\n \t<li><strong> Repeat this sequence using the right knee.</strong></li>\r\n</ol>\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>Stand near a wall so that you can use it for support. You can touch the wall with one hand. Remember, you can always take your hand off the wall as your balance improves.</li>\r\n \t<li>Keep your knee directly in front of you and don’t worry about how high you can lift it. The primary purpose of this pose is just to work on your balance.</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Tree</h2>\r\nWhen you see Yogis on magazine covers or perhaps on social media posts, it seems like the pose most often chosen is the tree pose. It’s a classic balance posture that works your muscles and joints from your ankle and foot all the way up to your arms and shoulders.\r\n\r\n[caption id=\"attachment_271148\" align=\"alignnone\" width=\"300\"]<img class=\"size-full wp-image-271148\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-tree-pose.jpg\" alt=\"Tree pose.\" width=\"300\" height=\"600\" /> Tree pose.[/caption]\r\n\r\nTo get into this pose, stand upright on your mat:\r\n<ol>\r\n \t<li><strong> With your feet at hip width (down from the sits bones, not the outer curves), hang your arms at your sides, palms turned toward your legs. </strong>The <em>sits </em>or <em>sit</em> <em>bones </em>is the term for the bony parts your feel underneath you when you sit up straight on a firm surface.</li>\r\n \t<li><strong> Visualize a vertical line connecting the opening in your ear, your shoulder joint, and the sides of your hip, knee, and ankle. </strong>Look straight ahead, with your eyes open or closed.</li>\r\n \t<li><strong> Remain in this posture for six to eight breaths. </strong>To modify the pose to make it more accessible:</li>\r\n</ol>\r\n<ul>\r\n \t<li style=\"list-style-type: none;\">\r\n<ul>\r\n \t<li>Don’t hesitate to practice this pose near a wall — even if you choose not to use it.</li>\r\n \t<li>Lower the foot on your upper thigh to the inside of your calf, just below your knee. It’s best to rest your foot either above or below your knee joint, but not right on it.</li>\r\n \t<li>Hands can even be on your hips if that helps you balance.</li>\r\n \t<li>If having your foot anywhere on your inner leg seems too challenging, you can use the <em>kickstand</em> technique where the big toe of the lifted leg can actually be on the ground.</li>\r\n</ul>\r\n</li>\r\n</ul>\r\n[caption id=\"attachment_271132\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271132\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-kickstand.jpg\" alt=\"Kickstand technique.\" width=\"400\" height=\"600\" /> Kickstand technique.[/caption]\r\n<h2 id=\"tab4\" >Warrior III at the wall</h2>\r\nThis variation of the classic warrior III pose challenges your body to stretch and hold while demanding a lot of focus to retain your balance.\r\n\r\nTo get into this pose:\r\n<ol>\r\n \t<li><strong> Stand on your mat, facing a blank wall (about three feet away).</strong></li>\r\n \t<li><strong> As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall. </strong>Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor.</li>\r\n \t<li><strong> As you inhale, raise your left leg back and up until it's parallel to the floor.</strong></li>\r\n \t<li><strong> Stay in Step 3 for six to eight breaths.</strong></li>\r\n \t<li><strong> Repeat this sequence with the right leg.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_271152\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271152\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-warrior-III.jpg\" alt=\"Warrior III at the wall.\" width=\"556\" height=\"355\" /> Warrior III at the wall.[/caption]\r\n\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>Warrior III is traditionally done without the wall, so the preceding steps are already making the pose more accessible.</li>\r\n \t<li>Remember the concept of forgiving limbs. Feel free to bend your supporting leg and extended arms, softening them just enough to make the pose more comfortable.</li>\r\n</ul>","description":"The good news is that, with practice and determination, the brain and body discover how to find balance. And that fact doesn’t change as we get older. What does change with age is your resiliency. And what that means to you during physical activity is pretty straightforward:\r\n<ul>\r\n \t<li>You are more prone to injury.</li>\r\n \t<li>Injuries may be more serious and probably will have a greater impact.</li>\r\n \t<li>Injuries will take longer to heal.</li>\r\n</ul>\r\nIn fact, falls are the leading cause of both fatal and nonfatal injuries to <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">older Americans</a>.\r\n\r\nKnowing this should be a huge incentive for you to make sure that you’re giving adequate attention to your ability to maintain balance.\r\n\r\nIn the following discussion, I cover postures that will challenge your sense of balance:\r\n<ul>\r\n \t<li>Balancing cat</li>\r\n \t<li>Karate Kid</li>\r\n \t<li>Tree</li>\r\n \t<li>Warrior III at the wall</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Balancing cat</h2>\r\nBalancing cat, shown in the following figure, is great for working on your balance because you are near to the ground. Also, you will feel your core muscles engage as you try to maintain your balance, which makes this pose is one of the best for abdominal strengthening.\r\n\r\n[caption id=\"attachment_271093\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271093\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-balance-balancing-cat.jpg\" alt=\"Balancing cat pose.\" width=\"556\" height=\"296\" /> Balancing cat pose.[/caption]\r\n\r\nTo get into this pose:\r\n<ol>\r\n \t<li><strong> Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips.</strong></li>\r\n \t<li><strong> Straighten your arms, but don't lock your elbows. </strong>As you exhale, slide your left hand forward and your right leg back, keeping your left hand and right toes on the floor.</li>\r\n \t<li><strong> As you inhale, raise your left arm and right leg to a comfortable height, as Figure 9-2 illustrates.</strong></li>\r\n \t<li><strong> Stay in Step 3 for six to eight breaths and then repeat Steps 1 through 3 with opposite pairs (right arm and left leg).</strong></li>\r\n</ol>\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>As you start to extend your arm and opposite leg, keep your hand and foot on the ground first; then lift off the ground, one at a time.</li>\r\n \t<li>Just extend your arm and keep both knees on the ground.</li>\r\n</ul>\r\n<h2 id=\"tab2\" >Karate Kid</h2>\r\nThis standing pose, known as Karate Kid, develops your overall balance while it strengthens the legs, arms, and hips — all parts of the rest of the body that help support your ankles.\r\n\r\n[caption id=\"attachment_271129\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271129\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-karate-kid.jpg\" alt=\"Karate Kid pose.\" width=\"556\" height=\"555\" /> Karate Kid pose.[/caption]\r\n\r\nTo get into this pose, stand upright on your mat:\r\n<ol>\r\n \t<li><strong> As you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so that they form a T with your torso. </strong>\r\n<p class=\"article-tips remember\">To steady yourself, focus on a spot on the floor 10 to 12 feet in front of you.</p>\r\n</li>\r\n \t<li><strong> As you exhale, bend your left knee, raising it toward your chest, while keeping your right leg straight</strong></li>\r\n \t<li><strong> Remain in this posture for six to eight breaths.</strong></li>\r\n \t<li><strong> Repeat this sequence using the right knee.</strong></li>\r\n</ol>\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>Stand near a wall so that you can use it for support. You can touch the wall with one hand. Remember, you can always take your hand off the wall as your balance improves.</li>\r\n \t<li>Keep your knee directly in front of you and don’t worry about how high you can lift it. The primary purpose of this pose is just to work on your balance.</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Tree</h2>\r\nWhen you see Yogis on magazine covers or perhaps on social media posts, it seems like the pose most often chosen is the tree pose. It’s a classic balance posture that works your muscles and joints from your ankle and foot all the way up to your arms and shoulders.\r\n\r\n[caption id=\"attachment_271148\" align=\"alignnone\" width=\"300\"]<img class=\"size-full wp-image-271148\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-tree-pose.jpg\" alt=\"Tree pose.\" width=\"300\" height=\"600\" /> Tree pose.[/caption]\r\n\r\nTo get into this pose, stand upright on your mat:\r\n<ol>\r\n \t<li><strong> With your feet at hip width (down from the sits bones, not the outer curves), hang your arms at your sides, palms turned toward your legs. </strong>The <em>sits </em>or <em>sit</em> <em>bones </em>is the term for the bony parts your feel underneath you when you sit up straight on a firm surface.</li>\r\n \t<li><strong> Visualize a vertical line connecting the opening in your ear, your shoulder joint, and the sides of your hip, knee, and ankle. </strong>Look straight ahead, with your eyes open or closed.</li>\r\n \t<li><strong> Remain in this posture for six to eight breaths. </strong>To modify the pose to make it more accessible:</li>\r\n</ol>\r\n<ul>\r\n \t<li style=\"list-style-type: none;\">\r\n<ul>\r\n \t<li>Don’t hesitate to practice this pose near a wall — even if you choose not to use it.</li>\r\n \t<li>Lower the foot on your upper thigh to the inside of your calf, just below your knee. It’s best to rest your foot either above or below your knee joint, but not right on it.</li>\r\n \t<li>Hands can even be on your hips if that helps you balance.</li>\r\n \t<li>If having your foot anywhere on your inner leg seems too challenging, you can use the <em>kickstand</em> technique where the big toe of the lifted leg can actually be on the ground.</li>\r\n</ul>\r\n</li>\r\n</ul>\r\n[caption id=\"attachment_271132\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271132\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-kickstand.jpg\" alt=\"Kickstand technique.\" width=\"400\" height=\"600\" /> Kickstand technique.[/caption]\r\n<h2 id=\"tab4\" >Warrior III at the wall</h2>\r\nThis variation of the classic warrior III pose challenges your body to stretch and hold while demanding a lot of focus to retain your balance.\r\n\r\nTo get into this pose:\r\n<ol>\r\n \t<li><strong> Stand on your mat, facing a blank wall (about three feet away).</strong></li>\r\n \t<li><strong> As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall. </strong>Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor.</li>\r\n \t<li><strong> As you inhale, raise your left leg back and up until it's parallel to the floor.</strong></li>\r\n \t<li><strong> Stay in Step 3 for six to eight breaths.</strong></li>\r\n \t<li><strong> Repeat this sequence with the right leg.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_271152\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271152\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-warrior-III.jpg\" alt=\"Warrior III at the wall.\" width=\"556\" height=\"355\" /> Warrior III at the wall.[/caption]\r\n\r\nTo modify the pose to make it more accessible:\r\n<ul>\r\n \t<li>Warrior III is traditionally done without the wall, so the preceding steps are already making the pose more accessible.</li>\r\n \t<li>Remember the concept of forgiving limbs. Feel free to bend your supporting leg and extended arms, softening them just enough to make the pose more comfortable.</li>\r\n</ul>","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Balancing cat","target":"#tab1"},{"label":"Karate Kid","target":"#tab2"},{"label":"Tree","target":"#tab3"},{"label":"Warrior III at the wall","target":"#tab4"}],"relatedArticles":{"fromBook":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}},{"articleId":271172,"title":"How to Practice Yoga while Seated","slug":"how-to-practice-yoga-while-seated","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271172"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac75b5c2\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac75be14\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":271184},{"headers":{"creationTime":"2020-05-29T22:22:05+00:00","modifiedTime":"2020-05-29T22:22:05+00:00","timestamp":"2022-09-14T18:17:43+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"15-Minute Yoga After 50 Routine for Home","strippedTitle":"15-minute yoga after 50 routine for home","slug":"15-minute-yoga-after-50-routine-for-home","canonicalUrl":"","seo":{"metaDescription":"If you have only 15 minutes to practice Yoga, that's just enough time to go through this routine, which includes step-by-step instructions.","noIndex":0,"noFollow":0},"content":"If you have only 15 minutes to practice <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>, this routine is for you. I have given this sequence a lot of consideration, often times using postures to both compensate for a pose that occurred before and/or prepare your body for a posture that’s coming up.\r\n\r\nIt may take you additional time to complete the sequence as you read the instructions next to each pose. The sequence will go much quicker once you learn how to get into each pose.\r\n\r\nFinally, if a particular pose seems too challenging or causes pain, modify it in a way that works for you or skip it entirely. Knowing what’s good for your body and what isn’t is truly a sign of being an advanced Yoga practitioner.","description":"If you have only 15 minutes to practice <a href=\"https://www.dummies.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>, this routine is for you. I have given this sequence a lot of consideration, often times using postures to both compensate for a pose that occurred before and/or prepare your body for a posture that’s coming up.\r\n\r\nIt may take you additional time to complete the sequence as you read the instructions next to each pose. The sequence will go much quicker once you learn how to get into each pose.\r\n\r\nFinally, if a particular pose seems too challenging or causes pain, modify it in a way that works for you or skip it entirely. Knowing what’s good for your body and what isn’t is truly a sign of being an advanced Yoga practitioner.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}},{"articleId":271172,"title":"How to Practice Yoga while Seated","slug":"how-to-practice-yoga-while-seated","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271172"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac74ddde\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ac74e667\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Lie flat on your back, with your arms stretched out and relaxed by your sides, palms up (or whatever feels most comfortable).","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-corpse-pose.jpg","width":556,"height":153},"content":"<p>Place a small pillow or folded blanket under your head if you need one and another large one under your knees for added comfort. Bend your knees if it feels better on your back.</p>\n"},{"title":"Lie on your back with both legs straight.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-knee-chest.jpg","width":450,"height":162},"content":"<p>As you exhale, draw one knee into your chest and hold on with both hands, just below the knee cap. Bring your toes back toward you. Stay for six to eight breaths. (Keep the other leg straight or place your foot on the ground with your knee bent if it feels better on your back.)</p>\n<p><em>Note:</em> If you’re having knee problems, you can use both hands to hold underneath the knee.</p>\n<p>Repeat on the other side.</p>\n"},{"title":"Lie on your back with one leg bent and one leg straight.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-bent-leg-arm-raise.jpg","width":450,"height":127},"content":"<p>Start with your arms at your side, palms down. As you inhale, bring both arms overhead. As you exhale, bring your arms back to your sides. Repeat two more times.</p>\n<p>On an inhalation, bring both arms overhead again, but this time keep your arms overhead as you exhale and then inhale, trying to stretch your arms even further. On your next exhalation, bring your arms back down. Repeat. Do the same sequence on the other side.</p>\n"},{"title":"Lie on your back, both knees bent and feet on the ground, wide apart.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-windshieldi-wiper.jpg","width":450,"height":194},"content":"<p>Your arms are at your sides, palms down. As you exhale, drop both knees to the right. As you inhale, bring both knees back up. As you exhale, let both knees fall to the left.</p>\n<p>Repeat three times on each side and then stay on the right for four to six breaths. Repeat, leaving your knees down on the other side for four to six breaths.</p>\n"},{"title":"Stand in the mountain posture and as you exhale, step forward approximately 3 to 3.5 feet (or the length of one leg) with your right foot. ","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-warrior-I.jpg","width":300,"height":450},"content":"<p>Your left foot turns out naturally, but if you need more stability, turn it out more (so that your toes point to the left).</p>\n<p>Place your hands on the top of your hips and square the front of your pelvis; release your hands, and hang your arms. Bend your forward knee. If you can’t see your toes, step out further. Then, straighten your front leg and hang your arms.</p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-271084\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-15-warrior-Ib.jpg\" alt=\"Warrior I\" width=\"300\" height=\"450\" /></p>\n<p>As you inhale, raise your arms forward and overhead and bend your right knee to a right angle (so that the knee is directly over the ankle and the thigh is parallel to the floor).</p>\n<p>If your lower back is uncomfortable, lean the torso slightly over the forward leg until you feel a release of tension in your back.</p>\n<p>As you exhale, return to the starting place; soften your arms and face your palms toward each other, looking straight ahead. Repeat three times and then stay for four to six breaths.</p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-271085\" src=\"https://www.dummies.com/wp-content/uploads/yoga50-15-warrior-Ic.jpg\" alt=\"Warrior I\" width=\"300\" height=\"450\" /></p>\n<p>Bring your arms down, parallel to the floor, and pull your elbows back while extending your hands forward (palms up). As you pull your shoulder blades closer together, it may help to imagine you’re holding a tray. Stay for four to six breaths.</p>\n<p>Repeat on the other side.</p>\n"},{"title":"Step out wide on your mat and make sure your toes are pointing forward.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-standing-twist.jpg","width":300,"height":450},"content":"<p>As you inhale, bring your hands to your hips and lengthen your spine. As you exhale, bend from your hips, draw your stomach in, and fold forward. (Keep your knees soft or bent if you feel any discomfort in your lower back.) Place your hands on the mat.</p>\n<p>Moving your left hand underneath your face, reach your right hand upward from the side on your next inhalation. Exhale as you bring your arm back down. Repeat this twisting movement (on the same side) for a total of three times and then hold.</p>\n<p class=\"article-tips remember\">In Yoga, you may hold a pose, but never hold your breath.</p>\n<p>If you want to make it more challenging, you can move your left hand (that’s on the ground) closer to your right foot.</p>\n<p>Hold for four to five breaths and repeat on the other side.</p>\n"},{"title":"Still folding forward, come back to the middle, bringing your hands to the floor for support or perhaps clasping your elbows.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-wide-stance-forward-fold.jpg","width":556,"height":556},"content":"<p>Stay for four to five breaths.</p>\n"},{"title":"Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-balancing-cat.jpg","width":450,"height":189},"content":"<p>Straighten your arms, but don&#8217;t lock your elbows.</p>\n<p>As you exhale, slide your left hand forward and your right leg back, keeping your hand and your toes on the floor. As you inhale, raise your left arm and right leg to a comfortable height.</p>\n<p>Hold for four to six breaths; repeat on the other side.</p>\n<p>To challenge yourself, you can move the extended arm and leg side to side slowly.</p>\n"},{"title":"Starting on your hands and knees, place your knees about hip width apart with your hands just below your shoulders.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-childs-pose.jpg","width":450,"height":169},"content":"<p>You want your elbows straight but not locked.</p>\n<p>As you exhale, sit back on your heels; rest your torso on your thighs and your forehead on the floor. You don&#8217;t have to sit all the way back. Lay your arms back on the floor beside your torso with your palms up (or forward with your palms on the floor).</p>\n<p>Close your eyes and stay in the folded position for six to eight breaths. (If this is uncomfortable, you can either place blankets or a bolster under your chest, or you can always lay on your back with your knees into your chest.)</p>\n"},{"title":"Lie on your back with your knees bent and your feet flat on the floor.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-slide-ups.jpg","width":342,"height":300},"content":"<p>Bend your left elbow and place your left hand on the back of your head just behind your left ear.</p>\n<p>Raise the left leg as close to vertical (90 degrees) as possible, but keep your knee slightly bent. Draw the top of your foot toward your shin to flex your ankle and place your right palm on your right thigh near your pelvis. As you exhale, sit up slowly halfway and slide your right hand toward your knee.</p>\n<p>Keep your left elbow back in line with your shoulder and look at the ceiling. Don&#8217;t throw your head forward.</p>\n<p>Repeat this movement four more times and then switch to the other side. (If you want extra support for your neck, use both hands behind your head.)</p>\n<p><em>Note:</em> If you want to make it more challenging, stay up for an extra breath before coming back down.</p>\n"},{"title":"Lie on your belly with your thumbs near your armpits, fingers forward and head down.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-cobra.jpg","width":450,"height":188},"content":"<p>As you inhale, pull forward and up, like a turtle coming out of a shell. Keep your buttocks loose. Repeat six to eight times.</p>\n"},{"title":"Lie on your back with your knees bent and your feet on the ground.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-reclined-leg-twist.jpg","width":450,"height":164},"content":"<p>Bring your arms out into a T with the palms down. Hang your right thigh over your left thigh.</p>\n<p>As you exhale, drop both bent knees to the left. As you inhale, bring them both up. Repeat three times and on the third time, stay down for six to eight breaths. Repeat on the other side.</p>\n"},{"title":"Lie on your back and slowly bring your knees in toward your chest to tolerance.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-knees-chest.jpg","width":450,"height":234},"content":"<p>If you have knee problems, you can hold under your thighs. Stay for six to eight breaths.</p>\n"},{"title":"Staying in corpse pose, use your right thumb to gently block off your right nostril.","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga50-15-left-nostril.jpg","width":450,"height":125},"content":"<p>Breathe in and out through just the left nostril for 12 to 15 breaths.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":271181}],"_links":{"self":{"self":"https://dummies-api.dummies.com/v2/categories/34175/categoryArticles?sortField=time&sortOrder=1&size=10&offset=0"},"next":{"self":"https://dummies-api.dummies.com/v2/categories/34175/categoryArticles?sortField=time&sortOrder=1&size=10&offset=10"},"last":{"self":"https://dummies-api.dummies.com/v2/categories/34175/categoryArticles?sortField=time&sortOrder=1&size=10&offset=141"}}},"objectTitle":"","status":"success","pageType":"article-category","objectId":"34175","page":1,"sortField":"time","sortOrder":1,"categoriesIds":[],"articleTypes":[],"filterData":{"categoriesFilter":[{"itemId":0,"itemName":"All 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Yoga Articles

Whether you're doing child's pose or downward-facing dog, you'll find relaxation and invigoration in yoga's timeless techniques.

Articles From Yoga

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Yoga Chair Yoga For Dummies Cheat Sheet

Cheat Sheet / Updated 10-21-2022

Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.

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Yoga Trying Out Yoga's Sitting Postures

Article / Updated 04-05-2022

Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures. Chair-sitting posture If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first. 1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back. Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book. 2. Rest your hands on your knees; palms down, and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion. Settle into a comfortable upright position, midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso. The easy posture Posture should be steady, easy, and comfortable. The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the tailor's seat). Beginners should start their floor sitting practice with this posture. This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures. In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably. 1. Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out. 2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso. Note: In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners. Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided. The thunderbolt posture This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion. 1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down. 2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead. This classic posture isn't recommended for beginners. If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them. The auspicious posture This posture improves the flexibility of the hips, knees and ankles, and strengthens the back. 1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward. 2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.) 3. Bend your right knee toward you and take hold of the right foot with both hands. 4. Grip the front of the ankle with your right hand and the ball of the big toe with your left. Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf. 5. Rest your hands on your knees, arms relaxed, palms down. 6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.

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Yoga Yoga For Dummies Cheat Sheet

Cheat Sheet / Updated 03-02-2022

Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.

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Yoga 10 Tips for a Great Yoga Practice

Article / Updated 12-13-2021

To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually. Understand yoga To engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it. Traditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the Yoga-Sutra of Patanjali and the Bhagavad-Gita — through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most. Be clear (and realistic) about your goals and needs If you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming. If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice. Commit yourself to growth Even if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons. Stay for the long haul Spoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga! Develop good habits from the beginning Bad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises. Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner. Vary your routine to avoid boredom After you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for me.” “I have other more important things to do.” “I don’t feel like practicing today.” If you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri. Make awareness and breath your allies Yoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life. Do your best and don’t worry about the rest People often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma. Allow your body to speak up Your body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body. When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition. Share yoga In the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.

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Yoga Equipment to Practice Yoga After 50

Article / Updated 04-19-2021

Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice Yoga. A few items are useful to have, while some other things are completely unnecessary. The following sections take a look at a few key items: Comfortable clothes Mats Blocks Blankets Bolsters Straps and other accessories Comfortable clothes Yoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true. You can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable. The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.) On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class! Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition. Doing Yoga in bare feet is Less slippery when moving in and out of poses (depending on your socks) More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability) More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen) There are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise. If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class. Mats Technically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one. Where you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort. A mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap. Your process of selecting a mat should take into account the following potential benefits: Personal comfort: A mat can be especially important on a hard floor. Designated space: A mat establishes your own space (which may be particularly important in a group class) More stability: A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a sticky surface, which is designed to help keep you from slipping Blocks Blocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches. The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose. Notice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward. In the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph. Of course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose. You will also want to consider the block construction. The most common types are: Foam Cork Wood Foam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles. You can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material. Blankets A good Yoga blanket can be an essential tool. It potentially offers a Cushion for your head when reclining Cushion for your knees when kneeling or on all fours Lift for your spine, with some added comfort, when sitting Cushion for your pelvis (or even face) when lying on your stomach (prone) Like most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing. I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back. I also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure): Bolsters, cushions, and pillows Bolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions. A Yoga bolster is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following): While some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion. In any case, a bolster or pillow may be the perfect solution when you want something soft underneath you. Straps and other accessories Straps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher. I also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful. A wedge works especially well when you’re on your hands and knees (see the following): Of course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following). You can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.

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Yoga Yoga After 50 For Dummies Cheat Sheet

Cheat Sheet / Updated 03-14-2021

When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you. Before you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you.

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Yoga 10 Tips for Your Yoga Practice: Off the Mat

Article / Updated 05-29-2020

Anyone who thinks that Yoga is just about poses, about being especially mobile or flexible, is really ignoring what some people would argue is the most important part of the practice. Yoga is a philosophy of life — and, as such, offers a lot of important insights on ways to find more joy in life and reduce suffering. Of course, you can get a multitude of health benefits (especially if you're over the age of 50) from a regular practice, but just as many off-the-mat practices can enrich your life and relationships in many important ways. Take Your Vitamin G Because there is a direct link between the mind and the body — between what you think and how you physically feel — finding a place of gratitude will bring that positive energy right from your thoughts into your cells. Create a gratitude journal where you can record, on a daily basis, the things for which you’re most grateful. I believe gratitude is a powerful practice and so I put it at the top of my off-the-mat tips. Eat Well Your Yoga teacher, and often times even your doctor, may not have the specialized training to adequately assess your diet. Yet what and how much you eat is certainly related to your overall health. While Yoga traditionally suggests you probably need to eat less as you get older, exactly what your diet should look like must be determined by a true expert. If there’s one thing that Yoga teaches, it’s that we are all individuals, with individual needs. Instead of a Yoga teacher telling you to not eat this or eat more of that, considering letting a health professional be your guide. Find a Cardio Workout You Like Clearly, certain types of Yoga are more physically demanding than others and probably get your heart rate up more, such as a physical flow practice or a typical power Yoga class. But if you’re not in those sessions, it’s important to get your heartrate up, to exercise your heart muscles, so consider another type of cardio exercise, like walking, swimming, or biking. In most cases, Yoga is going to have the opposite effect by bringing your heartrate down. Get a Good Night’s Sleep Getting the proper amount of sleep is critical. You should address any sleeping issues you have and explore the tools that Yoga has to offer that may help. Sometimes a Yoga routine itself will help make you tired. Or, you may also choose to try a routine that employs the concept of Yoga sleep or Yoga Nidra. If you don’t get enough sleep, it may be hard to meditate because you might keep nodding off during your practice. Avoid the Blue Light before Bedtime The original Yoga masters did not, of course, talk about blue light. But if they were living today, I’m sure they would. Blue light is a problem stemming from modern technology — from all electronic devices with screens — and it needs to be mentioned in a Yoga context because it works directly against the Yoga tools that fight insomnia or stress. You should cut down on the amount of time you’re exposing yourself to blue light or block it with special glasses or an app. And especially avoid using your electronic devices (even TV) before trying to sleep. Communicate to Enhance Intimacy Some Yoga masters would argue that goal of Yoga philosophy, in general, is to help improve personal relationships. As you come to know yourself better through Yoga, you can in turn be more empathetic and understanding of the people around you. That can be especially true with a life partner. Sharing your thoughts, desires, and fears can be extremely challenging. But such candor can break down walls and make what’s good even better. Find Time to Meditate Off the Mat Developing some kind of meditation is so important that I want to encourage you to develop a routine separate from your physical Yoga practice — off the mat, if you will. Maybe you’re going to find the time while sitting at your desk, walking the beach, sitting on the couch, or lying in bed. Try some different techniques and different locations. See what works. Say Goodbye to Your Ego Your ego can create a competition in your mind with the person on a nearby mat. Or even if you do Yoga alone, sometimes you try to prove something to yourself. In both of these cases, when you want to show how flexible you are, Yoga can ultimately lead to injury — and this is the danger of listening to your ego instead of your body. One of the benefits of being older is that we sometimes find it easier to let go of ego-driven concepts and expectations. Invite Others to Join In I try to avoid using a lot of Sanskrit or Yoga jargon, but I can’t help mentioning the term Sangha. Basically, it’s a term that means community, and I want to encourage you to bring people into your Yoga world or join people who are already there. There’s a lot of power to be found in connecting with others, and Yoga can be a means of achieving that. Even if it’s just doing Yoga together. Start Today You may have heard the saying, “If I knew I was going to live this long, I'd have taken better care of myself.” Well, it’s never too late, so start now. And if it’s true that your body often reflects what’s going on in your mind, make sure there’s something good to draw upon — something celebratory.

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Yoga 10 Tips for Your Yoga Practice: On the Mat

Article / Updated 05-29-2020

There’s a dangerous way of looking at Yoga that says every posture must conform to a traditional view of the pose. If Yoga is going to serve you, it must fit you. The challenge, of course, is that everyone is different—bodies are different and need different things. Without a doubt, the best way to shape your Yoga practice is to listen to what your body needs. Of course, a skilled Yoga teacher may intuitively know what Yoga practices will best serve you and help you discover them. Yet a teacher can only make an educated guess; only you can truly know. The following list represents some critical tips for practicing Yoga after 50, relating specifically to your physical Yoga practice. Avoid Pain at All Cost Yoga shouldn’t hurt. Not ever! Yet sometimes even teachers that try to keep you safe may not make the right call. That’s because they’re not actually in your body — but you are. Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The “No pain, no gain” adage has no place in Yoga. It’s Okay to Change Your Mind Sometimes, you don’t know if something is bad or good for you until you try it. In Yoga, you may think that a certain posture or movement may be beneficial — maybe it will stretch you out or make you stronger. Sometimes, however, you don’t know what hurts until you give it a try. And that’s perfectly okay — as long as you’ve given yourself permission to change your mind. Always feel free to back off if that’s what your body’s telling you to do. Modify When Necessary The concept of modification may be the most important lesson I can teach you. You can easily see that your body is not the same now as it was when you were 20 years old. I also want it to be easy for you to accept that fact. As your body changes, so, too, should your Yoga practice. You won’t need to modify everything, but definitely modify when you need to. Choose Forgiving Limbs This tip is actually part of my “Modify When Necessary” advice. Yet it is such an important concept — particularly for the 50-plus yogi — that I’m identifying it as a separate tip, all on its own. Clearly, one of the best ways you can modify a posture is by allowing your arms or legs to bend (or, more precisely, your elbows and knees). While this modification may take you further away from the traditional form of the pose, it may ultimately bring you closer to what’s beneficial about the pose in the first place. Function takes precedent over form (at least, for my students and me). Prepare the Muscles and Joints Moving in and out of poses before holding them is a great way to warm up the joints and muscles — a process used by many athletes, and even more important to do as you get older. Remember that in PNF a principle says that tensing a muscle before you relax it will make it lengthen further. Moving in and out of poses before you hold them may have a similar effect. Use the Power of Your Breath If maintaining a slow breath rate helps to keep your blood pressure and heartrate low and reduces stress and anxiety, then it is critically important for you to believe that the process of breathing is just as important as the pose itself. Pay attention to your breath; let it be part of your practice. Selecting a Studio Yoga studios are everywhere today. And, while it is great to have a lot of convenient options, it’s also challenging to find just the right class at just the right studio. This challenge is particularly true when so many public classes are clearly targeted for the younger people who want to build cardio into their Yoga sessions or focus on traditional poses. If you decide a public class is the way to go, take the time to investigate. Make sure the teacher of a particular class is eager to focus on your particular needs. Assessing Yoga Online Yoga videos (like the ones found on YouTube) are just as pervasive as the studios themselves. And, once again, so many of them are geared to the younger Yogi, where a very traditional expression of a pose is the ultimate target. Take the time to preview a particular video and make sure it is appropriate for you. If you take the time to dig deep, you can find videos that will keep you safe. Be Realistic about Your Time The problem with overestimating how much time you’re going to give to a Yoga practice is that if you fall short, it’s easy to convince yourself that you have somehow failed. Of course, that’s just not true. Most people have busy lives, and some days can be busier than others. Even if your day is so full you only have time for five minutes, see that as a victory. A little bit is better than nothing at all. Include Meditation While Western medicine is slow to confirm many of the Yoga principles that many in the field take for granted, an abundance of studies highlight the various benefits of a regular meditation practice. The conclusions of those studies often have very positive implications for the 50-plus population — specifically as it relates to brain structure and cognitive performance. Each day, when you go to your mat, make meditation part of your routine.

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Yoga Alignment and Balancing Yoga Poses

Article / Updated 05-29-2020

The good news is that, with practice and determination, the brain and body discover how to find balance. And that fact doesn’t change as we get older. What does change with age is your resiliency. And what that means to you during physical activity is pretty straightforward: You are more prone to injury. Injuries may be more serious and probably will have a greater impact. Injuries will take longer to heal. In fact, falls are the leading cause of both fatal and nonfatal injuries to older Americans. Knowing this should be a huge incentive for you to make sure that you’re giving adequate attention to your ability to maintain balance. In the following discussion, I cover postures that will challenge your sense of balance: Balancing cat Karate Kid Tree Warrior III at the wall Balancing cat Balancing cat, shown in the following figure, is great for working on your balance because you are near to the ground. Also, you will feel your core muscles engage as you try to maintain your balance, which makes this pose is one of the best for abdominal strengthening. To get into this pose: Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips. Straighten your arms, but don't lock your elbows. As you exhale, slide your left hand forward and your right leg back, keeping your left hand and right toes on the floor. As you inhale, raise your left arm and right leg to a comfortable height, as Figure 9-2 illustrates. Stay in Step 3 for six to eight breaths and then repeat Steps 1 through 3 with opposite pairs (right arm and left leg). To modify the pose to make it more accessible: As you start to extend your arm and opposite leg, keep your hand and foot on the ground first; then lift off the ground, one at a time. Just extend your arm and keep both knees on the ground. Karate Kid This standing pose, known as Karate Kid, develops your overall balance while it strengthens the legs, arms, and hips — all parts of the rest of the body that help support your ankles. To get into this pose, stand upright on your mat: As you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so that they form a T with your torso. To steady yourself, focus on a spot on the floor 10 to 12 feet in front of you. As you exhale, bend your left knee, raising it toward your chest, while keeping your right leg straight Remain in this posture for six to eight breaths. Repeat this sequence using the right knee. To modify the pose to make it more accessible: Stand near a wall so that you can use it for support. You can touch the wall with one hand. Remember, you can always take your hand off the wall as your balance improves. Keep your knee directly in front of you and don’t worry about how high you can lift it. The primary purpose of this pose is just to work on your balance. Tree When you see Yogis on magazine covers or perhaps on social media posts, it seems like the pose most often chosen is the tree pose. It’s a classic balance posture that works your muscles and joints from your ankle and foot all the way up to your arms and shoulders. To get into this pose, stand upright on your mat: With your feet at hip width (down from the sits bones, not the outer curves), hang your arms at your sides, palms turned toward your legs. The sits or sit bones is the term for the bony parts your feel underneath you when you sit up straight on a firm surface. Visualize a vertical line connecting the opening in your ear, your shoulder joint, and the sides of your hip, knee, and ankle. Look straight ahead, with your eyes open or closed. Remain in this posture for six to eight breaths. To modify the pose to make it more accessible: Don’t hesitate to practice this pose near a wall — even if you choose not to use it. Lower the foot on your upper thigh to the inside of your calf, just below your knee. It’s best to rest your foot either above or below your knee joint, but not right on it. Hands can even be on your hips if that helps you balance. If having your foot anywhere on your inner leg seems too challenging, you can use the kickstand technique where the big toe of the lifted leg can actually be on the ground. Warrior III at the wall This variation of the classic warrior III pose challenges your body to stretch and hold while demanding a lot of focus to retain your balance. To get into this pose: Stand on your mat, facing a blank wall (about three feet away). As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall. Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor. As you inhale, raise your left leg back and up until it's parallel to the floor. Stay in Step 3 for six to eight breaths. Repeat this sequence with the right leg. To modify the pose to make it more accessible: Warrior III is traditionally done without the wall, so the preceding steps are already making the pose more accessible. Remember the concept of forgiving limbs. Feel free to bend your supporting leg and extended arms, softening them just enough to make the pose more comfortable.

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Yoga 15-Minute Yoga After 50 Routine for Home

Step by Step / Updated 05-29-2020

If you have only 15 minutes to practice Yoga, this routine is for you. I have given this sequence a lot of consideration, often times using postures to both compensate for a pose that occurred before and/or prepare your body for a posture that’s coming up. It may take you additional time to complete the sequence as you read the instructions next to each pose. The sequence will go much quicker once you learn how to get into each pose. Finally, if a particular pose seems too challenging or causes pain, modify it in a way that works for you or skip it entirely. Knowing what’s good for your body and what isn’t is truly a sign of being an advanced Yoga practitioner.

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