As we age, we rely on our feet to keep us stable and secure. Our feet get stiffer and weaker over time, and although our yoga practice helps, there are additional ways we can build strength and keep our feet healthy.
Strengthen your feet with quick and easy movements you can add to your yoga practice or do every morning.
This week I have been sitting a lot. Between writing and catching up on end-of-summer paperwork, I’ve logged more time in a chair than I usually do. Yesterday I ran in the morning and later I put down my mat for a lunchtime yoga practice. But today I didn’t have the luxury of extra time, and after a morning of sitting, my body was calling for yoga. Sound familiar? When you have an unusually full day and you’re trapped behind a desk, this 5-step simple sequence is the answer.
Step 1: Go for a 5 minute walk. If you’re home, go check your mail or wander into your backyard. If you’re in an office, take a lap around the building or mosey into the parking lot. Take these 5 minutes alone and with no electronic devices. While you move, bring your attention to your breath. Aim for steadier, deeper breaths, and allow yourself to get curious about your habitual breathing patterns.
Step 2: Seated side stretch. Come back to your desk chair. Sit tall in the middle of your chair. Allow your right arm to settle onto the armrest or relax into your lap. Reach your left arm overhead, and find a side stretch that feels ahhh to you. (Add more: look up toward your left hand and allow your neck to get a stretch.) Hold for 10 breaths. Switch sides and repeat.
Step 3: Seated twist. Wrap your right arm around the back of your chair. Sit tall, and look over your right shoulder, twisting from your core. Your left hand can hold onto the right side of the chair or the right-side armrest to help you twist deeper. Hold for 10 breaths. Switch sides and repeat.
Step 4: Seated forward fold. Take your knees and feet wider than hip width. Settle your hands onto your thighs and sit tall. Engage your core and lean forward, keeping a long spine. You don’t have to go far: a few inches may be all you need. If you have any bone density issues, skip this move altogether. (Add more: take your hands to the back of your chair, and you’ll feel an additional stretch in your arms, shoulders, and upper back.) Hold for 10 breaths.
Step 5: Seated extension. Slide to the front edge of your chair. Reach your hands to the back of your chair and hold on to the seat. Engage your core, and extend your sternum skyward. Draw your shoulder blades down. (Add more: lift your chin and find a front-of-the-neck stretch.) Hold for 10 breaths.
More yoga is better than less, but some yoga is definitely better than none. This took me just under 12 minutes, including my walk. It was the perfect midday reset for my body and mind. This is simple to do and simple to remember. The next time you’re stuck at your desk, be a desk chair yogi!
If you missed our announcement on social media earlier this week, here’s a recap: Sage and I are co-writing a book, Lifelong Yoga, which will be published by North Atlantic Books in the summer of 2017. It’s Sage’s seventh book (!) and my first, and we couldn’t be more excited about collaborating and writing together.
Lifelong Yoga is a book for anyone who wants to continue or begin a yoga practice at any stage of life. The emphasis, though, is on how yoga can be a boon for the changes we experience as we move into our 40s, 50s, 60s, and beyond. It looks at yoga as a complement for an already-active life and sees yoga as a tool for living a long life of health and vitality. You can expect a lot of what you find on this blog, only in even more detail and with more explanation. We’ll have chapters devoted to the common ailments of aging (and how yoga can help!), sequences that will help you solve problems (“What’s the best yoga before a golf game?,” “How can I prepare for a weekend with my grandkids?”), and photographs of the most useful poses for healthy aging.
To reflect where we’re going—the book—you’ll notice that we’re shifting away from using “Yoga for Aging Athletes” to describe our work. Our social media sites have already changed, and in the upcoming weeks, we’ll update this blog to reflect our book title, too.
We’ll keep you updated on progress and let you know when the book is ready for pre-order. Meanwhile, I have some writing to do! And I just thought of my next blog post: a useful sequence for recovery after a long day of sitting at a desk.
It takes fitness and stamina to be a grandparent—it’s practically a sport. After a few days of watching my parents with my daughter, I came up with a short, simple sequence that prepares you for the physical requirements of grandparenting. Practice this sequence ahead of a visit with babies or before a family vacation with little kids— it only takes about 5 minutes. We’re standing on a yoga mat here, but it’s not needed. You don’t need any props for this sequence, and you can even do it with your shoes on. My dad (Umpa, to his grandchildren) filmed with me and did a great job of demoing!
For a weekend with grandchildren, you need stamina, a healthy spine, and strong glutes (for picking up those little kiddos).
A simple, short sequence you can do anywhere and anytime.
As we age, even if we’re active in a myriad of ways, getting up easily from a chair can get a little harder. We need the ability to stand with strength and ease in order to maintain an independent life.
Practice mindful standing in a series of successively more challenging (and fun!) ways.
A few weeks ago, I wrote about chair pose, a glutes-strengthening pose. When you practice chair, you should feel the pose working muscles of the quads, glutes, core, and back. If you try this pose and you can’t feel it in your gluteus maximus at all, you may be experiencing gluteal amnesia. This means that the glutes aren’t activating as well as they should.
Even though you’re active, you may also sit a lot. All that sitting means the hip flexors get shorter and the hip extensors (primarily glutes and hamstrings) get elongated, weaker, and atrophied. After a while, the muscles of the glutes stop working effectively and other muscles compensate—particularly the muscles that comprise the hip flexors, hamstrings, or low back. This creates imbalance, and it’s also incredibly inefficient: the gluteus maximus is the largest muscle in the body. We want that muscle doing its job!
Donkey kicks are the perfect solution to the problem of gluteal amnesia. Start by coming to your hands and knees and moving in and out of cat-cow to warm up your spine. Next, find a neutral spine and deeply engage your core. (As you do this movement, you will to keep your core engaged to protect your lower back.) Extend your left leg about level with your hip and bend your knee, as if you were stepping your left foot on the ceiling. This is your starting position:
Keeping your belly engaged, lift your left thigh a little higher, “kicking” your foot up toward the ceiling:
Move in and out of these two positions, making sure to breathe. Continue this movement until you need a break—maybe 10-20 kicks. Rest afterward in child’s pose, and then set up on hands and knees and repeat with the right leg lifted. Try to do this movement a few times a week or add it into your daily yoga practice.
As we age, it’s especially important that our glutes are strong and that they’re activating when they should. We need them for yoga, balance, and athletics, but also to simply stand up from a seated position—something of utmost importance for independent living in our golden years.
In my last post, I wrote about the perils of rolling up from a forward fold position. Many of our students commented that they knew rolling up wasn’t particularly safe, but they loved how good it felt to stretch their lower back. There are more effective ways to find that same sensation. This week, I offer three easy ways to find a sweet (and safe!) low back stretch.
Rolling up to a standing position from a forward fold is not generally safe for the lower back, but for many people it feels good.
In this video, I offer several effective movements and poses that offer release for tight lower back muscles. These are safer than rolling up, although forward folds are still best avoided if you have bone density loss. Try exploring back stretching at a wall or in a doorway, try wiggling around in cat-cow on your mat, or sink back into a wide-knee version of child’s pose.
One of the restrictions of aging is a loss of flexibility and mobility. Not being able to move as much as we used to can lead to not moving much, which creates a negative spiral. One of the glories of aging is knowing that everything changes and developing a sense of acceptance. In yoga, we’d call that santosha, contentment. It’s the key to preventing avidya, wrong seeing, which you can read more about here.
To find contentment in your yoga asana practice, be clear on the purpose of each pose. When you understand why you’re doing something, it’s easier to find a substitute that will get the job done in ways that are appropriate for your body in this moment—not what you had in the last ten years, last year, last month, or even yesterday. Otherwise, you’re setting yourself up for struggle and “failure.”
Choose the path of right seeing by looking at what is happening right now.
A common cue you may hear in a yoga class is to “roll up to standing” as you move from a forward-folded position back to standing. But for those of us with athletic builds or aging bodies, there are better and safer ways to return to a standing position.
A couple of weeks ago, I posted about osteoporosis and yoga, and we looked at the poses and movements you might want to avoid if you have low bone density. In particular, forward folds should be avoided by anyone with osteopenia or osteoporosis. But even if your bones are healthy and you practice forward folds, you should still avoid rolling up.
Rolling up to a standing position creates disc compression and stresses the back of the pelvis and sacrum. Rolling up also requires the lumbar spine (five vertebrae, located between the ribcage and the pelvis) to support the entire upper body for the duration of the roll up, with very little support from the relaxed abdominal muscles.
Rolling up probably won’t result in acute, instant injury, but over time it can cause disc problems and pain. When your instructor cues the class to “roll up,” here’s what you should do instead:
In your forward-folded position, bend your knees, and slide your hands onto your thighs. Lengthen your spine. Keeping your knees bent, begin to ascend to standing, leading with your chest.
When I discussed this in a recent class, many of my students lamented the loss of rolling up because it feels like a pleasant way to stretch the muscles of the low back. There are safer and more effective ways to get that stretch. Look for future posts on that!
Bone health begins to decline as we age. This is true for men and women although osteoporosis, and its precursor osteopenia, are more prevalent in women. Living an active, healthy lifestyle can help prevent bone density loss, but there are risk factors that we can’t control, like genetics. According the the National Osteoporosis Foundation, 54 million people have low bone density. They estimate that after age 50, half of all women and a fourth of all men deal with bone issues—like fractures—due to osteoporosis.
So where does yoga come in? Yoga is a useful tool for maintaining healthy bones and staying agile in aging. A recent study lends credibility to the assertion that yoga can even improve bone density, reversing some bone density loss. Yoga also builds muscle and strengthens balance, so you’re more secure on your feet, lowering the risk of falling.
Some poses that may be especially useful for bone health are balance poses, like tree; lunge poses like the warrior poses; extension poses like locust and camel, and supine leg-stretching poses (on-your-back poses that involve moving your legs in various directions).
It’s important to know, too, that there are some yoga poses and movements that are contraindicated for osteoporosis. If you have received a diagnosis of osteoporosis or osteopenia, there are some poses that you’ll want to be careful practicing. There are also poses you’ll want to abstain from doing altogether. Here’s a quick primer to help you modify for safety when you’re practicing in a group class.
What might be offered: Traditional sun salutations, which are typical in a lot of yoga classes, include standing forward folds. Many classes also include a round of seated forward folds toward the end of the practice.
What to do instead: Instead of folding forward from standing, squat to move downward. Or keep a long, straight spine and lean forward, but don’t fold. When sitting, work to sit tall and maintain a long spine, but opt out of moving your heart toward your legs. Instead, sit, engage your core, and work on building your posture.
What might be offered: Twists might be offered throughout a yoga practice in seated poses, supine poses, and in lunge poses.
What to do instead: There’s conflicting information about whether twists help or harm spinal bones. Err on the side of caution and twist very lightly. Don’t “force” a twist and stop at the first sign of discomfort. Come out of any twist very carefully, and avoid jerky or rapid movements.
Jumping or kicking movements
What might be offered: Jumping from one pose to another (like downward-facing dog to standing) or kicking up to a handstand.
What to do instead: Walk forward, don’t jump. Opt out of handstand; instead, explore downward-facing dog, and add challenge by lifting one leg at a time. If doing full downward-facing dog isn’t in your practice, explore variations at the wall or using a chair.
What might be offered: Poses like shoulderstand, plow, and headstand might be offered in a class. These poses are contraindicated because they can compress the bones of the cervical spine.
What to do instead: Try a gentler, but similar, pose. Choose bridge pose instead of shoulderstand and plow. Instead of headstand, try rabbit pose or rest in child’s pose.
(Some) core poses
What might be offered: Boat pose is a commonly-offered core pose in yoga. Building core strength is important for preventing falls, so you’ll want to include core-strengthening poses in your practice. Boat is contraindicated for osteoporosis, though, as this pose places your body weight on just your tailbone and sitting bones.
Yoga is good medicine for our bones as we age. Choosing the right poses for your practice takes knowledge, but doing yoga offers big results. You can expect to find future posts on this blog focused on sequences, poses, and routines for bone health.