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.
Our “Just One Pose” posts answer the question: “If I have time to do just one pose, what should it be?” If your time to do just one pose is right before or just after your workout, Warrior III is your answer.
This pose strengthens your lower leg, thighs, hips, and core, while stretching your hamstrings. Practicing it dynamically—pulsing in and out with the breath—will warm up and loosen your hip and thigh, a good preparation for movement. (Such warmups are increasingly important as we age.) And holding the pose for several breaths after your workout will improve your balance and core strength, setting you up to perform even better in the next workout.
Shift your weight into one foot, lifting the other foot behind you while holding your body in a long line from your raised foot through your head. Work to keep your hips square—don’t let your top hip lift—and your spine long and supported by your core. If you’re feeling stiffer or wobbly, keep your back foot near or on the ground. If you’re feeling loose or steady, lower your chest and lift your back leg toward parallel with the floor.
For a dynamic warmup: connect the movement with your breath. Exhale to lift your leg and lower your chest; inhale to lift your chest and lower your leg. Repeat for 10–20 breaths on one side before doing the other.
For a core/balance challenge: come to Warrior III and hold for 5–15 breaths. To sweeten the pose, rest your hands on your hips or in prayer position. To add spice, spread your arms to a T, or stretch them overhead, creating a long line from your raised foot to your fingers. Switch sides.
In our Sequence posts, you’ll find a sequence for a specific purpose. This week, we’re looking at snowga! When we get snow in North Carolina (where Sage and I live), things really slow down. Businesses close, sidewalks stay icy, roads aren’t safe for driving for several days. Snow days are nature’s way of reminding us to slow down and do less. But doing less doesn’t mean doing nothing. That’s where this simple, short practice comes in. It’s easy to do anywhere: you don’t need anything except your body and a wall. Bookmark this post, and the next time the weather brings your active life to a halt, take 5 minutes to move. Your core, hips, legs, and shoulders will thank you. (We practice a lot of downward-facing dog at the wall in this video. For a tutorial on that, check out Sage’s Hack Your Down Dog.)