If you compete in a sport, your training follows a cycle that should build in progressive stages to your peak competitions, then allow for downtime before reaching a new crest. In exercise physiology, we call this periodization: the training progression has distinct periods. As you consider how to include yoga to support you as a masters athlete, keep this training cycle in mind. The closer you are to peak competition, the more mellow your yoga practice should be. I outline this approach in detail in my book The Athlete’s Guide to Yoga, and again in The Runner’s Guide to Yoga.
Keeping the intensity of your yoga practice in inverse proportion to the intensity of your sport training is especially important for aging athletes, because we require more recovery time between challenging workouts. If you slot a vigorous yoga practice into your already-rigorous training week, you’ll have to factor extra time to recover, which means the more challenging styles of yoga should generally be ruled out during your most active peak period in your sport. This means you can enjoy hot yoga, Ashtanga, and power vinyasa styles in your off-season, but keep them away from other major demands on your body.
Maybe your competitive days are over, but you enjoy getting out to play on a seasonal cycle: golf in the summer, skiing in the winter. The same principle applies, even if your activity isn’t expressly periodized. Use your off-season—if only the one determined by the weather—to choose a more strength-building yoga practice. While you’re more active off the mat, dial back the intensity of the practice so you have time to recover between sessions.
This balance is the key to longevity. Use your energy wisely, where it is best spent. If you’re targeting an athletic goal, most of your hard efforts should be in your training sessions, not on the mat. Use gentle and restorative yoga, and shorter home routines like those Alexandra and I offer on YogaVibes and those in my book Everyday Yoga, and you’ll be best balanced to perform at your personal best.