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Starting Yoga After 45




Starting a yoga practice after the age of 45 can be a wonderful way to improve flexibility, strength, balance, and overall well-being. Here are some tips to help you begin your yoga journey:

  1. Consult with Your Doctor: Before starting any new exercise regimen, it's important to consult with your healthcare provider, especially if you have any pre-existing health conditions or concerns.

  2. Start Slowly and Gradually: It's essential to listen to your body and start your yoga practice at a pace that feels comfortable for you. Begin with gentle and beginner-friendly yoga classes or videos specifically designed for older adults or beginners.

  3. Choose the Right Style: There are various styles of yoga, so choose a style that suits your needs and preferences. Gentle or Hatha yoga classes are generally recommended for beginners and older adults as they focus on slow and controlled movements, gentle stretches, and relaxation.

  4. Find a Qualified Instructor: Consider joining a yoga class or finding an experienced yoga instructor who can guide you through the proper techniques and provide modifications if needed. Attending classes in person or joining online classes can offer personalized guidance and ensure you are practicing safely.

  5. Modify Poses to Suit Your Body: It's important to listen to your body and modify yoga poses as needed. Don't push yourself beyond your limits and honor any physical limitations or discomfort you may have. A knowledgeable instructor can help you adapt poses to your individual needs.

  6. Focus on Breath and Mindfulness: Yoga is not just about physical movements; it also emphasizes breath awareness and mindfulness. Pay attention to your breath, practice deep and mindful breathing, and cultivate a sense of present-moment awareness during your practice.

  7. Incorporate Gentle Warm-ups and Cool-downs: Begin your yoga practice with gentle warm-up exercises to prepare your body for movement. After your practice, include cool-down stretches and relaxation poses to promote recovery and relaxation.

  8. Emphasize Balance and Stability: As we age, balance and stability become increasingly important. Incorporate yoga poses that enhance balance, such as tree pose or warrior III, to improve stability and reduce the risk of falls.

  9. Listen to Your Body: Be aware of any discomfort, pain, or strain during your practice. If a pose doesn't feel right for you, skip it or modify it to suit your needs. Don't compare yourself to others and focus on your own progress.

  10. Stay Consistent and Patient: Like any physical practice, progress in yoga takes time and consistency. Aim for regular practice, even if it's just a few minutes each day. Celebrate your progress and be patient with yourself as you gradually build strength, flexibility, and balance.

Remember, yoga is a personal journey, and it's about finding what works best for your body and mind. Be gentle with yourself, embrace the process, and enjoy the numerous benefits that yoga can bring to your life at any age.


I offer two Over 45 yoga classes a week online and in person at Pilates Plus Physical Therapy and Wellness Center. The first is Beginners Yoga on Wednesday evenings from 6:30 -7:30 pm EST and Yin and Yang Yoga on Saturdays at 8:30 am -7:30 am EST. I invite you to register here.

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