The Art of Wellness - Older and Wiser with Yoga

Is there an age limit to starting a yoga practice? The short answer is no. But also, in the words of the late Bahamian legend Ronnie Butler, “Age ain’t nothin’ but a number; you’re just as old as you feel.” And what better way to feel good than to invite yoga into your life? Unfortunately, with common misconceptions, you may feel you need to fit a particular demographic to practice yoga. For example, some may view yoga as a new-age practice primarily geared toward women in their 20s and 30s. And while yoga practitioners are often represented as young and bendy in mainstream media, the reality, according to research by ‘Yoga in America’, is that 17 percent of yoga enthusiasts are in their 50s, and 21 percent are age 60 and older. So, you may think that the yoga ship has already sailed, but I’m here to tell you: it is never too late to roll out a yoga mat, find your breath and move.

Yoga is one of the world’s oldest health systems. Yoga’s roots can be traced back 5,000+ years, and its oldest texts are equipped with philosophies and guidelines for postures (asanas), breathwork, meditation, and ethics. Over the years, these guidelines have been used to create many styles of yoga. With different types of yoga, a practitioner can find precisely what answers the calling of their intentions and goals. For example, you could try Ashtanga or Power Yoga if you prefer a more physical and active practice. And if you’d like something calming and slow-paced—a Gentle, Yin or Restorative Yoga class. Looking for something in between? Try a Hatha or Iyengar class. And if you’re still looking for a suitable class, there are loads more styles to try.

Of course, with many types of yoga, some poses may be too advanced for some bodies at different stages in their practice. Still, the beauty of this ancient exercise is that asanas can be easily modified to suit beginners and individuals with limited mobility. Practical props to add to your toolbox to modify postures in yoga are blocks, wedges, straps, bolsters and thicker yoga mats. These props are essential for adding more length, depth and comfort as you flow.

Regardless of pose adaptations, yoga still has many benefits for the body as a whole. And with the range of styles, accessibility and difficulty levels, yoga provides the opportunity for almost anyone to participate and gain health benefits. Recent scientific studies offer data showing that a consistent yoga practice positively affects cellular ageing, mobility, balance, mental health, and prevention of cognitive decline—all areas of concern as we age. Further research also supports the claim that yoga helps slow our ageing process and is beneficial in maintaining physical mobility and functional independence. Other benefits include injury prevention, increased flexibility, strength and balance, decreased blood pressure and improved sleep, respiration, and mental wellbeing.

THE ART

OF WELLNESS Older and Wiser with Yoga

By Alexandra ‘Bahayogi’ Kaufmann Photographs Courtesy Of Keith McConnell

I want to dedicate this piece to my grandmother, Celcina Spence. A resilient, kind and beautiful Andros woman who filled the hearts and bellies of everyone that crossed her path. It was her joy to collect these magazines on each Bahamasair flight and I just know this one would have been her favourite. This is for you, Grammy.

Now that you know the benefits, how do you start your practice? First, talk to your healthcare provider. If you have medical issues, get feedback about any movement precautions. For example, people with glaucoma may be advised to avoid positions where their head hangs down, which may increase pressure in the eye. In addition, hot yoga may pose a risk for people with heart conditions because high temperatures can increase cardiac workload. Still, remember, yoga has many styles, and modifications are always available. So, there is always a way to make it work for you and your body.

Next, source a well-trained, experienced teacher. Be bold and ask prospective instructors about their credentials, experience, preferred teaching style, and yoga style. Try working one-on-one with a certified yoga teacher if you prefer a private space and/or want to work on specific needs with a more personally curated session.

Lastly, practice and patience make progress. If you are new to yoga, try a beginner’s class, even if you are a seasoned fitness guru. Unlike Western exercise, the yogic approach emphasises balancing effort with ease by connecting your breath to your movement. It can be surprisingly difficult for people who are used to moving with their ego first. In fact, learning not to rush, compare yourself to others, or be overly concerned with how you look can be one of the practice’s most challenging yet rewarding parts.

When I started my yoga journey in 2013, I remember the intrigue from some friends, colleagues and family members. But unfortunately, the intrigue was soon followed by reasons they simply couldn’t “do” yoga. I kept hearing: “I’m too old”; “I’m not flexible enough”; “I need to lose some weight first”; “I don’t have the time”. And with that, I made it my goal after I became a yoga teacher in 2015 to prove those reasons wrong. Day by day, I brought my mom into my practice and helped her with rotator cuff injuries. I introduced my grandmother to the importance of breathwork to help manage stress and anxiety. I helped a 65-year-old client regain his golf swing from constant excruciating pain. And I’ve helped thousands of people touch their toes, love their bodies and curate yoga practices that fit their schedules.

All in all, you don’t have to be young or fit or flexible to try yoga. There is no age for yoga. Likewise, there is no right or wrong time to start your journey on and off your yoga mat. In fact, if you can breathe, you are already practising yoga. I look forward to seeing you on your yoga mat.

Join my mom and me in this 50+ yoga sequence featuring her favourite poses. All poses can be held for five to ten breaths, in and out of your nose.

1 4

Easy Twist Pose, Parivrtta Sukhasana

1. Start from a seated position. Sit on a yoga mat, blanket, or bare floor with your legs extended outward. 2. Cross your legs. Slowly cross the legs at the shins, with one leg on top of the other. 3. Widen your knees. Then position each foot beneath the opposite knee (cross-legged). 4. Relax your arms. Place your hands on the knees with your palms down or bring your hands together at your heart centre. 5. Straighten your back. Balance your body weight across the sit bones and press the buttocks into the floor, mat, or blanket. 6. Place your right hand on the floor behind you. Bring your left hand to the outside of your right knee and exhale as you gently twist to the right. Inhale again as you lengthen your spine, and exhale as you twist deeper. Gaze over your right shoulder. 7. Sit up tall and spread open across your collarbones. 8. Hold for 5-10 breaths. Then switch sides.

2

Downward Facing Dog, Adho Mukha Svanasana

1. Start in tabletop. Walk the palms just out in front of the shoulders. Spread your fingers and root the backs of your knuckles and the circumference of your palms into your mat. 2. Raise up and back. Ground down into the palms, raise your knees off the mat while shifting the stomach toward the thighs. Lift the hips high as the legs straighten. Keep your toes pointing forward. Create an inverted V posture with your body. 3. Keep a slight bend to the knees. When you’re ready, you can begin to straighten out your legs but do not lock out your knees. 4. Look towards your navel. Or gaze at your kneecaps.

5

Child’s Pose, Balasana

1. Start from a tabletop position. Reach your hips to your heels and extend your arms in front of you. 2. Rest. Rest your forehead on your yoga mat and relax your neck. For added comfort, consider placing a blanket, bolster, pillow, or your hands beneath your forehead. Close your eyes and relax your jaw.

3

Ragdoll Pose, Baddha Hasta Uttanasana

1. Start with your feet at a hips-width distance. With toes pointed forward, hinge from your hips and fold forward. 2. Reach for your opposite elbows and clasp them with opposite hands. 3. Relax your head, shoulders, and neck, and allow your upper body to release down. 4. Shift your weight slightly to the balls of your feet and activate your thigh muscles by lifting your kneecaps up and hugging your thigh muscles to the bone.

6

Balancing Tabletop, Dandayamana Bharmanasana

1. Start from a tabletop position. Come to your hands and knees with your wrists directly under your shoulders and your knees under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. 2. Extend your right hand forward and your left leg back to rest on your mat. 3. Inhale and rise from the mat and stretch from opposite ends. 4. Keep your hips square and your arm and leg in line with your spine.

Warrior I, Virabhadrasana I

1. Start at the front of your mat, step your left foot back, toes pointing slightly out, feet hip distance apart. 2. Bring your hands on the hips and align your hips with the front edge of the mat. 3. Bend your right knee and the right thigh parallel to the floor. Keep the weight on the front heel and big toe. 4. Press the back foot down and lift from the inner arch. Keep the back leg engaged. 5. Lift your arms over your head and spread open across your collarbones. 6. If your neck allows it, look up, keeping the lower ribs down.

7

5. Roll your shoulders back. 6. Focus on lifting your chest to support the balance.

10

Warrior II, Virabhadrasana II

1. Start at the front of your mat and take a big step back with your left leg, toes pointing slightly in. Press the four corners of your feet and firm your legs up. 2. Inhale, raise your arms parallel to the floor, and keep your shoulders down and your neck long. 3. Exhale, bend your right knee and align your knee with your second toe. If needed, slightly adjust the position of your feet and legs to find stability in the pose. 4. Press down through your big toe to find balance. 5. Draw your lower abdomen in and up and lengthen your spine. 6. Gaze towards your front middle finger.

8

Forward Fold, Paschimottanasana

1. Start seated with your legs extended in front of you. You can keep a slight knee bend throughout the pose, eventually straightening the legs as flexibility increases. 2. Inhale, reach your arms up overhead, lengthening your spine. 3. Exhale, and bend forward from the hip joints. Lengthen the front of your torso. 4. Hold on to your shins, ankles, or feet—wherever your flexibility permits. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. 5. Keep the front of your torso long.

11

Modified Tree Pose, Vrksasana

1. Start standing. 2. Shift your weight into your right foot and lift your left foot off the floor. Keep your right leg straight, but don’t lock the knee. 3. Bend your left knee and bring the sole of your left foot high onto your inner-right calf or thigh. 4. Create a kickstand with your toes on the floor for additional balance or connect the foot to the inside of the calf or thigh for an extra challenge. 5. Focus your gaze on something that doesn’t move to help you keep your balance. 6. Switch sides.

9

Bound Angle Pose, Baddha Konasana

1. Begin seated with your legs extended in front of you. 2. Bend your knees and draw your heels in toward your pelvis. 3. Press the soles of your feet together and let your knees lower open to both sides. 4. Grasp your toes with your hands. 5. Sit up straight. Extend the length of your entire spine through the crown of your head. 6. Gaze softly straight ahead or at the tip of your nose.

12

Modified Boat Pose, Navasana

1. Begin seated with your knees bent and your feet flat on the floor. 2. Lift your feet off the floor with your knees bent and bring your shins parallel to the floor. 3. Your torso naturally falls back, but do not let the spine round. 4. Bring your hands to rest behind your thighs.

Corpse Pose, Savasana

1. Lie down on your back. 2. Extend your legs out in front of you. 3. Let your feet fall open to the sides. 4. Rest your arms out alongside your body with your palms facing up naturally. 5. Relax your whole body, including your face. Let your body feel heavy. 6. Let your breathing occur naturally. If your mind wanders, you can bring your attention to your breath. UA