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.
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!
As you gather with family over the next few days, get off the couch and onto your mat (or, as pictured here, living room rug). You can work together to keep your back and hips limber by trying these simple partner yoga poses. These are a fun way to connect—even if the cat seems unimpressed in the photos—and a sweet activity for (grand)parents and children.
Communication is key: talk to your partner about how things feel. Don’t push or force. Treat yourself with the same care you spend on your partner. Take several breaths together before moving to another pose.