Yoga Articles

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.