Benefits of Yoga for Women over 40 {Beginner Friendly Yoga)
Curious about the benefits of yoga for women over 40? Wondering how to get started if you are beginner?
In this episode, I dive into:
- Strength building through yoga
- Incorporating stretching into yoga practice
- Importance of deep belly breathing in yoga
- Benefits of reducing stress and promoting relaxation
- Spending more time in the parasympathetic nervous system for overall well-being
How I got started with yoga
Hey there, friends! Today, I'd love to share with you how I began my yoga journey and how beginners like you can ease into this wonderful practice. No fancy jargon or complicated terms, just a personal account of my own experience.
About 13 or 14 years ago, I stumbled upon yoga. I started practicing at home and attended a few classes, and I was instantly hooked. It was a unique experience that combined so many elements, making me feel amazing physically and mentally.
I still remember my legs shaking during those early classes, a clear sign that I was building strength in my body. Deep breathing, another key aspect of yoga, was a challenge at first. I would often feel out of breath after just a few breaths. But that's the beauty of starting something new – we all have a starting point, and it's okay to struggle. With time and patience, our bodies adjust, our muscles adapt, and we improve.
During that time, the military offered programs for spouses, and I took the opportunity to pursue a yoga certification. Although I didn't use it immediately, it turned out to be a blessing in disguise. Shortly after, my husband was deployed for a year, and amidst the emotional turmoil, I discovered how yoga became my lifeline.
Yoga provided me with a means to move my body, strengthen it, and calm my mind through deep breathing. It became an essential part of my coping strategy during that challenging deployment. I also sought solace in connecting with fellow military spouses, giving me a safe space to share my feelings and find support.
Throughout my yoga journey, I have primarily practiced at home, following online videos or doing my own sequences. Currently, I make it a point to practice yoga three times a week, often following pre-recorded classes. On other days, I mix it up with high-intensity interval training or strength workouts. I also love incorporating walks or bike rides to complement my movement routine. Some mornings, I kick-start my day with a gentle yoga flow, relishing in the peace and stillness.
Benefits of Yoga {All in One Workout}
I want to share with you the incredible benefits of yoga and how it has positively impacted my life. So grab your yoga mats and get ready to embark on a journey of self-discovery and wellness!
Like many others, I was initially skeptical about yoga. I wondered how twisting and bending my body in weird positions could really benefit me. But let me tell you, I was pleasantly surprised. Yoga is so much more than just a physical exercise; it is a transformative practice that nourishes your mind, body, and soul.
Yoga Build Strength: One of the most significant benefits of yoga is the strength it builds. It's no secret that those who practice yoga regularly develop strong and lean bodies. When I first started my yoga journey, I remember those shaky legs and the amusing struggle to hold certain poses. But with time, I realized that these challenges were building strength in my muscles, improving my balance, and enhancing my overall physical wellbeing. So when you feel those muscles burn and shake during yoga class, embrace it - it's a sign of progress!
Yoga Increases Flexibility: Flexibility is also a key aspect of yoga. As we age, our bodies tend to become stiffer, leading to discomfort and limited mobility. However, yoga gently stretches and lengthens our muscles, improving flexibility and counteracting the effects of a sedentary lifestyle. By incorporating regular stretching into your yoga practice, you'll experience increased range of motion, reduced muscle tension, and an overall feeling of freedom and lightness in your body.
Yoga Decreases Your Stress: But yoga isn't just about the physical benefits. The deep breathing techniques that are part of yoga practice have a profound impact on our mental and emotional wellbeing. Deep belly breathing activates the parasympathetic nervous system, also known as the calming nervous system. In our fast-paced and stressful lives, this is exactly what we need. As I learned to connect my breath with my movements, I noticed a shift in my mindset, an increased sense of calm, and a greater ability to manage stress and anxiety. Yoga became my sanctuary, my escape from the chaos of the outside world.
Yoga Increases Mindfulness: Furthermore, yoga teaches us the art of mindfulness. In those moments of focused attention on our breath and body, we learn to be fully present. This mindfulness extends beyond the mat and into our daily lives, enabling us to approach challenges with clarity and grace. It has helped me cultivate a deeper sense of gratitude and appreciation for the present moment, allowing me to live a more fulfilling and joyful life.
Yoga Improves Your Balance: Practicing yoga can greatly improve your balance, especially for women over 40. Yoga poses require focus and concentration, which helps to strengthen the mind-body connection and enhances proprioception, or the awareness of your body's position in space. Through various balance poses, such as tree pose or warrior III, yoga helps to develop stability in the muscles and joints, improving overall balance and coordination.
Yoga Anywhere, Anytime
As a busy individual, finding time for self-care can be a challenge. But the beauty of yoga is that it can be practiced anywhere, anytime. Whether it's a full-length class at a studio, a quick YouTube session at home, or even a few minutes of stretching during a busy workday, yoga can fit into any schedule. It's a versatile practice that allows you to prioritize your physical and mental wellbeing without sacrificing valuable time.
So, my friends, if you're ready to experience the incredible benefits of yoga, I encourage you to take that leap and give it a try. Remember, it's not about being the most flexible or achieving the perfect pose. Yoga is a personal journey that celebrates progress, not perfection. Embrace the process, listen to your body, and discover the transformative power of this ancient practice.
Yoga for Beginners
Are you new to yoga and feeling a bit overwhelmed by the advanced classes and flexible instructors? Rest assured, yoga is for everyone, and the key is to start with the right class that suits your level. Let’s explore how beginners can ease into yoga, modify poses, and find joy in the practice. Plus, we'll introduce a valuable tool for beginners – yoga blocks.
Getting Started with Yoga Blocks
Yoga blocks are a versatile and valuable tool, especially for beginners and those with limited flexibility. Yoga blocks are typically made of foam, cork, or wood and come in various sizes. Here's some additional information on how to use yoga blocks effectively:
Support and Stability: Placing yoga blocks under your hands, feet, or hips can provide essential support and stability. For instance, during a forward fold, if you can't reach the ground comfortably, using blocks allows you to maintain proper alignment without straining.
Modifying Poses: Blocks are excellent for modifying poses to suit your flexibility and comfort level. If you're working on a seated forward bend, you can use blocks to rest your hands on instead of trying to reach your toes. This modification makes the pose accessible while still providing the benefits of stretching.
Balance and Alignment: Yoga blocks can assist in improving balance and alignment. When attempting balancing poses like the Half Moon or Triangle, placing a block under your hand can help you find stability, allowing you to focus on the correct alignment of your body.
Deepening Stretches: Blocks can also be used to deepen stretches gradually. For instance, in a supported bridge pose, you can place a block under your sacrum to increase the stretch in your lower back and hip flexors.
Remember, there is no shame in using yoga blocks; they are tools designed to make your practice more accessible and enjoyable. As you progress in your yoga journey, you may find that your flexibility and strength improve, and you'll need blocks less frequently.
However, even experienced yogis continue to use blocks to explore new variations and find greater depth in their practice. So, whether you're a beginner or an experienced practitioner, don't hesitate to incorporate yoga blocks into your routine for a more fulfilling and adaptable yoga practice.
Release Expectations and Embrace the Journey
As a beginner, it's crucial to let go of expectations and judgments. Yoga is a personal journey, and it's perfectly okay to modify poses, take breaks, and connect with your breath throughout the practice. Release any shame or self-imposed pressure about your abilities and focus on enjoying the process. With time, you'll start experiencing the incredible benefits of yoga, including improved strength, balance, flexibility, and reduced stress.
Join a Welcoming Yoga Community
Consider joining a supportive yoga community to enhance your practice. I teach classes on the Insight Timer app. In my classes I focus on offering different options and show different ways to do poses. Best of all, most of my classes are 30 minutes or less, perfect for those with busy schedules. So, whether you have just 10 minutes or a full half-hour to spare, keeping your yoga practice simple and consistent can lead to transformative results.
Mentioned in the episode:
👉 Check out this FREE yoga class on YouTube: Yoga for Very Inflexible Beginners {Yoga for the Tight & Inflexible}
👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness
👉 Free online yoga classes. Download the Insight Timer App, and join me for a live class!
Work with me:
👉 Get your free health check-up today. Stuck, spinning your wheels, and not sure what to do? Schedule a free call today! https://tidycal.com/micheleriechman/free-coaching-call
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉 Join the Healthy for Life Membership and check out the 30 days of yoga challenge to get started in the membership!
https://programs.micheleriechman.com/courses/fitness-membership
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You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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