by Harriet Alterowitz
How would it feel to have better sleep, smoother breathing, a less sluggish body and a general feeling of well-being? Recent research on yoga and meditation among our older population continues to be promising in proving that with a few simple additions to our daily routines we can become more vital, more energetic, and also bring a sense of calmness and contentment to the mind.
The research is revealing that yoga and meditation don’t just help us relax or keep us flexible; these practices also influence memory, lifespan, and immunity. Yoga influences the activity of the parasympathetic nervous system (calms/steadies) and reduces activity in the sympathetic nervous system (fight/flight/freeze). This means that when we practice yoga and meditation we experience a reduction in the stress hormone, cortisol. The result: yoga and meditation can create change at a molecular level in the cells of our bodies!
In addition, regardless of age, the essential element is how often you practice and not how seasoned you are. Even more good news is that it’s never too late to get started and start reaping the benefits!
Before I started practicing yoga, I worked as a Personal Trainer at The Women’s Club Fitness Center in Missoula, MT. In my mid-forties I noticed that my otherwise strong body was beginning to develop ever more frequent strains and sprains. As a dancer, I’m intimately familiar with discomfort, especially after a hard workout. But this was different. To my uneducated mind, the best solution seemed to be to work harder, stretch deeper, keep going and “push through” the discomfort. Wrong decision! Really, really wrong!!!
“Don’t believe everything you think.”
– Robert Fulgham
When that ill-informed decision made things worse, I decided to take a yoga class. My mind was so busy that I could hardly focus on the teacher’s words! Since the movement was slow, it gave my mind all the space it needed to reflect on the past and peer into (or overthink) the future. At that point in my life, I had no conception of “mindfulness” or “centering.” I just liked to move my body.
Fast forward ten years and I’ve fallen in love with yoga. I can’t wait to learn more—to attended seminars, workshops, teacher trainings, all sorts of programs to deepen my love and knowledge of this transformational practice. I have become a lifetime student of yoga and, better yet, I’m also in a position to teach others; to lead people on the path of staying healthy in body and mind and to tailor the practice to the aging process. All of us are aging; I’m in my 70’s now! All of us are facing the life changes and challenges that are a part of the process.
“Trust yourself first.”
– Judith Hansen Lasater
As we age our joints become stiffer. We lose muscle mass and function. Our nervous system slows. Yoga for Healthy Aging moves the joints and exercises the muscles in a mindful and healthful way. We learn techniques to stabilize the breath and regulate the nervous system. We learn to quiet the critical thoughts and welcome self-supporting, progressive relaxation.
Here are some things I’ve heard about yoga:
- I could never do THAT!
- I’m too fat.
- I’m too busy.
- I’m not flexible enough.
- I’m not strong enough.
- My balance is terrible.
- I’m afraid I’ll hurt myself.
- And many, many more.
And here are some things research into the benefits of yoga has shown and which I believe:
- Yoga offers tremendous benefit to our aging population.
- Yoga is for (almost) everyone of every age and body size, when done with appropriate modifications and props.
- Yoga changes the brain so that we become less fearful and anxious and more relaxed and confident.
- Yoga makes us stronger in both body and in spirit.
- And many, many more.
Yoga for Healthy Aging classes teach traditional yoga movements in sequences with instruction given at multiple levels. You pick the level to practice. You always have the option to do less or more. This practice tones the body without pressure or competition. It’s your practice at your level. Will everyone find the same love of yoga that I have? Maybe not. Will everyone reap the same benefits and is everyone physically capable of practicing yoga? No. But the vast majority of people, when provided with careful, informed instruction, can practice a form of yoga at any age and at almost any level of physical ability. Of course, the practice of yoga, like our bodies and minds, will change as we age. Mine certainly has. But I invite you to see the positive changes it the former can bring about in the latter.
