You're welcome, John. Making it through a heart attack and stroke takes a lot of rehab. Figuring out what your body can do and what you are "allowed" to do (according to your doctor), is your new journey. 💜
Love this Janine. That balance between movement and rest feels key to me as I've moved into my 50s. (And I love your analogy of the rebellious teenager 😃) I began a daily yoga practice at age 40 and it has helped me massively as I transition into my 50s and through perimenopause.
Yes! Every transition in life presents us with challenges. Learning to navigate them with strength and ease is key! Certain yoga poses and breath techniques help with hot flashes too!
I haven't experienced any hot flashes (yet) but I'm curious what you've found helpful? I'm guessing forward folds and more internalising postures would work well? Perhaps left nostril breathing or sitali, the cooling breath?
It was hard for me to modify my yoga practice, but when I started honoring my body by modifying my practice, it was so much better. It's also more true to the spirit of yoga.
Thanks for sharing gluteal amnesia. I wasn't aware of that, and I think I have it. Thank you for the tips.
Modifying your yoga practice is an opportunity to practice self love and ahimsa/non-harming. It's such a an important practice. When you can set your ego aside and honor yourself, your practice can become so much richer. Plus as you said, it feels better!
I had gluteal amnesia in my late 30s which lead to back pain. Now that I activate my glutes, I almost never have back pain. Happy to share my tips! Thanks for reading, Daria!
I am 82 and stand on my head, as you will surmise from the title of my Substack. I have written only one post about yoga to date, but write about all sorts of other things as they capture my imagination.
I love it! If you've been doing it for years and know how to support yourself, there's no reason to stop going upside down! I hope to still be doing headstand when I am your age. My stepmother is in her 70s and still practices it every day. Inspirational!
Your stepmother is much better than me, Janine. I am not at all good at practising on my own, so I go to a weekly class which puts me through my paces much better than I would do on my own. Every time I decide to do a dog pose at home, I discover something under the sofa and get distracted. In a yoga studio, I can concentrate! Still it is really good for me and I am much more flexible and stronger in ordinary life than most of my contemporaries.
I think I work harder when around others. And there’s a certain warmth and camaraderie. One time a group of us were doing something fairly painful on the floor and a fellow student said “do you realise that we PAY for this?”.
Whatever works for you, Ann, is what you should do. I prefer my own practice personally, but there is great value in practicing with others, for accountability and, as you said, fewer distractions!
I've been practicing yoga for over 30 years (I'm now 77) but last year I stopped attending classes because I have an eye condition, I learned that some poses increase the eye pressure and it's important not to let that happen. It's the forward bending ones and legs-up-the wall as well as shoulder stand. I've adjusted my own practice to exclude the damaging poses but really miss the regular weekly class. I put my good physical health and easy movement down to the long time I've been doing yoga. I enjoyed your post.
Yes, any poses where the hips are higher than the head will do that. You can modify poses in classes, like trading Child's pose with your head on a block for Downward dog. If your hips are flat on the floor, Legs Up the Wall pose should be fine, as that way it's not really an inversion. Finding a Chair Yoga class might be helpful too. I understand missing the weekly class and the group experience. If you modify as you go, and you let the teacher know ahead of time, you should still be able to attend.
Thank you for this post. I relate to everything you have stated. I was born very flexible so could very easily extend without effort. Now I am over 60 and have the old age problems. In fact I am having a difficult time finding any exercise program that can meet my needs. I have always enjoyed yoga but must prevent myself from doing certain things. I have a reflux problem so I should not be bending over. I also have bad knees now and cannot get on the floor. It hurts when I do so and it is difficult to get up. I can do it but it's a challenge. So it seems there is a limited supply of maneuvers I can perform. Maybe one of your classes would be helpful?
Hi Jennie, chair yoga sounds like it would be perfect for you. I don't teach it regularly, but I know there are some great classes online. You might even find one locally to where you are.
My classes do spend time on the floor so might not be optimal for your knees. Let me know if you need some guidance toward chair yoga, I might be able to direct you to some classes.
Hi Janine. I tried some chair yoga since your suggestion and it was great! I got the link from your website. It was easy on my knees and I didn't have to bend over too far. I will continue with it. Thank you!
Adjustments, modifications are the name of the game for me these days at 64. I’ve knocked down my minutes of exercising per week. Some days walked my 9 month Springer Spaniel they doing light yoga is all I do. Aging isn’t for sissies but through modifying I can smooth out the rough edges.
This is great! Many of my older clients injure them selves with same asana they did 40 yrs ago! Yoga for stiff old guys has to be specific , slow, and considerate of hyper mobility.
Yes, what you could "get away with" in your 20s catches up to you in your 40s, 50s, and 60s. Understanding why you do each pose helps, and moving into and out of it with control and intention is the best way to prevent injury.
Hi Janine, I am also hyper mobil, and after suffering a disastrous neck injury while doing a private session with a so-called Iyengar yoga master that still bothers me three years later, I’ve become very guarded about yoga, which is a shame as I loved it. But i was always praised because I could wet noodle myself into pigeon and forward seated pose, etc etc, and had no idea it was ruining my body until I broke and was flat on my back with electric shocks and convulsions for two months, and had to take anti inflammatories and cortisone and Neuropathic medication for months. Yoga teachers as well as pilates teachers, and physiotherapists too need to be much more aware of people with hyper mobility. I stick to pilates now, but do miss that lovely endless stretch of yoga poses!
There is a huge problem with yoga teachers making adjustments, who think they "know what's right" for the student. I used to have people lie on my to increase my stretch, which I could tolerate when I was 20, but would never tolerate now, for many reasons. I think adjusting should be subtle, with the intention of helping the student understand the pose in their body. It gets really dangerous when you are pushing someone to go deeper. I think if you find a class with a teacher who is mindful and not arrogant, that helps. I completely understand your wariness about going back to a class.
Thanks for this Janine. I am paying for my hypermobility now at 67. Both shoulders are messed up, waiting on surgery for the right. The list goes on with Fibro, DDD, tenonitis, and more. Relearning how to stretch and exercise in ways that seem so counterintuitive after being a stretchaholic!
I've had to make adjustments for sure. There are many poses I can't too. I have always been very flexible but as I get older it is a curse, the hypermobility.
I'm in an arthritic flair and tendonitis flair now too. It's frustrating. I'm trying. A year and a half ago I could do yoga with ease
Being hyper mobile as you age can be a curse, for sure. I have to worry about that too. I have found that working hard not to hyperextend by engaging the muscles around the joints helps create stability. Since the joints are naturally unstable you need to work harder by strengthening the muscles. Like the quads for the knees, for example.
The pt really helps, and strengthening but only so much. Having bone on bone arthritis sucks. No one else in my family had this. I'm going to get a second opinion
They do. Cortisone shots do cause damage. I swear on that. I got them in both knees when my Dr though it was bursitis and it seemed to acceleration the arthistis
Many thanks as a 73 year old and after heart attack and stroke, I have reached the difficult part.
You're welcome, John. Making it through a heart attack and stroke takes a lot of rehab. Figuring out what your body can do and what you are "allowed" to do (according to your doctor), is your new journey. 💜
Love this Janine. That balance between movement and rest feels key to me as I've moved into my 50s. (And I love your analogy of the rebellious teenager 😃) I began a daily yoga practice at age 40 and it has helped me massively as I transition into my 50s and through perimenopause.
Yes! Every transition in life presents us with challenges. Learning to navigate them with strength and ease is key! Certain yoga poses and breath techniques help with hot flashes too!
I haven't experienced any hot flashes (yet) but I'm curious what you've found helpful? I'm guessing forward folds and more internalising postures would work well? Perhaps left nostril breathing or sitali, the cooling breath?
Sitali breath can cool a hot flash pretty quickly. I also like Shoulder Stand and/or Legs Up the Wall pose before bed for calming and cooling.
It was hard for me to modify my yoga practice, but when I started honoring my body by modifying my practice, it was so much better. It's also more true to the spirit of yoga.
Thanks for sharing gluteal amnesia. I wasn't aware of that, and I think I have it. Thank you for the tips.
Modifying your yoga practice is an opportunity to practice self love and ahimsa/non-harming. It's such a an important practice. When you can set your ego aside and honor yourself, your practice can become so much richer. Plus as you said, it feels better!
I had gluteal amnesia in my late 30s which lead to back pain. Now that I activate my glutes, I almost never have back pain. Happy to share my tips! Thanks for reading, Daria!
I am 82 and stand on my head, as you will surmise from the title of my Substack. I have written only one post about yoga to date, but write about all sorts of other things as they capture my imagination.
I love it! If you've been doing it for years and know how to support yourself, there's no reason to stop going upside down! I hope to still be doing headstand when I am your age. My stepmother is in her 70s and still practices it every day. Inspirational!
Your stepmother is much better than me, Janine. I am not at all good at practising on my own, so I go to a weekly class which puts me through my paces much better than I would do on my own. Every time I decide to do a dog pose at home, I discover something under the sofa and get distracted. In a yoga studio, I can concentrate! Still it is really good for me and I am much more flexible and stronger in ordinary life than most of my contemporaries.
I think I work harder when around others. And there’s a certain warmth and camaraderie. One time a group of us were doing something fairly painful on the floor and a fellow student said “do you realise that we PAY for this?”.
Lol! Community matters, and having others you can laugh with and hug with makes all the difference.
Whatever works for you, Ann, is what you should do. I prefer my own practice personally, but there is great value in practicing with others, for accountability and, as you said, fewer distractions!
I've been practicing yoga for over 30 years (I'm now 77) but last year I stopped attending classes because I have an eye condition, I learned that some poses increase the eye pressure and it's important not to let that happen. It's the forward bending ones and legs-up-the wall as well as shoulder stand. I've adjusted my own practice to exclude the damaging poses but really miss the regular weekly class. I put my good physical health and easy movement down to the long time I've been doing yoga. I enjoyed your post.
Yes, any poses where the hips are higher than the head will do that. You can modify poses in classes, like trading Child's pose with your head on a block for Downward dog. If your hips are flat on the floor, Legs Up the Wall pose should be fine, as that way it's not really an inversion. Finding a Chair Yoga class might be helpful too. I understand missing the weekly class and the group experience. If you modify as you go, and you let the teacher know ahead of time, you should still be able to attend.
I would love to interview you about this Janine. Please DM me.
Will do! Thanks Diamond-Michael!
Thank you for this post. I relate to everything you have stated. I was born very flexible so could very easily extend without effort. Now I am over 60 and have the old age problems. In fact I am having a difficult time finding any exercise program that can meet my needs. I have always enjoyed yoga but must prevent myself from doing certain things. I have a reflux problem so I should not be bending over. I also have bad knees now and cannot get on the floor. It hurts when I do so and it is difficult to get up. I can do it but it's a challenge. So it seems there is a limited supply of maneuvers I can perform. Maybe one of your classes would be helpful?
Thanks.
Hi Jennie, chair yoga sounds like it would be perfect for you. I don't teach it regularly, but I know there are some great classes online. You might even find one locally to where you are.
My classes do spend time on the floor so might not be optimal for your knees. Let me know if you need some guidance toward chair yoga, I might be able to direct you to some classes.
Hi Janine. I tried some chair yoga since your suggestion and it was great! I got the link from your website. It was easy on my knees and I didn't have to bend over too far. I will continue with it. Thank you!
Awesome, Jennie! I'm so glad you liked it! There's a lot you can do with a chair, while receiving the same benefits as a mat class. 💜
Thank you very much.
Adjustments, modifications are the name of the game for me these days at 64. I’ve knocked down my minutes of exercising per week. Some days walked my 9 month Springer Spaniel they doing light yoga is all I do. Aging isn’t for sissies but through modifying I can smooth out the rough edges.
For sure!
This is great! Many of my older clients injure them selves with same asana they did 40 yrs ago! Yoga for stiff old guys has to be specific , slow, and considerate of hyper mobility.
Yes, what you could "get away with" in your 20s catches up to you in your 40s, 50s, and 60s. Understanding why you do each pose helps, and moving into and out of it with control and intention is the best way to prevent injury.
Hi Janine, I am also hyper mobil, and after suffering a disastrous neck injury while doing a private session with a so-called Iyengar yoga master that still bothers me three years later, I’ve become very guarded about yoga, which is a shame as I loved it. But i was always praised because I could wet noodle myself into pigeon and forward seated pose, etc etc, and had no idea it was ruining my body until I broke and was flat on my back with electric shocks and convulsions for two months, and had to take anti inflammatories and cortisone and Neuropathic medication for months. Yoga teachers as well as pilates teachers, and physiotherapists too need to be much more aware of people with hyper mobility. I stick to pilates now, but do miss that lovely endless stretch of yoga poses!
There is a huge problem with yoga teachers making adjustments, who think they "know what's right" for the student. I used to have people lie on my to increase my stretch, which I could tolerate when I was 20, but would never tolerate now, for many reasons. I think adjusting should be subtle, with the intention of helping the student understand the pose in their body. It gets really dangerous when you are pushing someone to go deeper. I think if you find a class with a teacher who is mindful and not arrogant, that helps. I completely understand your wariness about going back to a class.
Thanks for this Janine. I am paying for my hypermobility now at 67. Both shoulders are messed up, waiting on surgery for the right. The list goes on with Fibro, DDD, tenonitis, and more. Relearning how to stretch and exercise in ways that seem so counterintuitive after being a stretchaholic!
Yes! Stretching only when you are hyper mobile is no bueno! I hope your surgery is successful!
I've had to make adjustments for sure. There are many poses I can't too. I have always been very flexible but as I get older it is a curse, the hypermobility.
I'm in an arthritic flair and tendonitis flair now too. It's frustrating. I'm trying. A year and a half ago I could do yoga with ease
Being hyper mobile as you age can be a curse, for sure. I have to worry about that too. I have found that working hard not to hyperextend by engaging the muscles around the joints helps create stability. Since the joints are naturally unstable you need to work harder by strengthening the muscles. Like the quads for the knees, for example.
The pt really helps, and strengthening but only so much. Having bone on bone arthritis sucks. No one else in my family had this. I'm going to get a second opinion
Bone on bone is tough. Have you done gel injections? I have a lot of patients and students who get significant relief from them.
Yes, but I'm overdue. My insurance only covers 1x a year when 6 months is recommended. I appealed and it was rejected and it sucks
That sucks. What I like about the injections is that they are safe and provide cushioning. Cortisone shots can cause a lot of damage long term.
They do. Cortisone shots do cause damage. I swear on that. I got them in both knees when my Dr though it was bursitis and it seemed to acceleration the arthistis