A Post-50 Power Yoga Routine

By Larry Payne, Georg Feuerstein, Sherri Baptiste, Doug Swenson, Stephan Bodian, LaReine Chabut, Therese Iknoian

The best way to make a productive start on your way to becoming a post-50 Power Yoga practitioner is to work with a beginning-level routine. If you find that the routine is too difficult, don’t hesitate to use props and/or modifications. And you don’t need to work through the entire routine right off the bat. You can try practicing a half or a third of the routine, cutting down the number of recommended repetitions, and so on. In other words, make the workout work for you.

Just remember to do at least a 15-minute relaxation (and here, more is better) wherever and whenever you end!

Follow these steps:

  1. Move into the persuading posture and hold for 5 breaths.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  2. Perform five repetitions of the upside-down walker pose.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  3. Perform two repetitions of the cat stretch.

    [Credit: Photographs by Raul Marroquin]

    Credit: Photographs by Raul Marroquin
  4. Perform two repetitions of the seated forward bend.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  5. Move into the cobra pose for two repetitions, holding each for 5 breaths.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  6. Assume the bridge pose and hold for 5 breaths.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  7. Do a spine toner for 5 breaths.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  8. Do one repetition of the missing link upward transition pose.

    [Credit: Photographs by Raul Marroquin]

    Credit: Photographs by Raul Marroquin
  9. Move into an extended side angle and hold for 5 breaths.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin
  10. Do one repetition of the missing link downward transition pose.

    [Credit: Photographs by Raul Marroquin]

    Credit: Photographs by Raul Marroquin
  11. Move into a shoulder stand and hold for 5 to 20 breaths.

    Choose whichever pose is more comfortable.

    [Credit: Photographs by Raul Marroquin]

    Credit: Photographs by Raul Marroquin
  12. Relax with yoga breathing for 5 breaths.

  13. Lie in the corpse posture for deep relaxation for 15 to 30 minutes.

    [Credit: Photograph by Raul Marroquin]

    Credit: Photograph by Raul Marroquin