Google “pillars of brain health” and different lists appear. This series of blog posts will discuss the five pillars that I focus on in my yoga classes for seniors.
First up is regular exercise. Duh, right? It would be hard to meet a person who thinks exercise is useless. But just because most of us know that it’s good for us, doesn’t meet we all do it! I think people have good intentions: they want to move their bodies; they know they would feel better. But what if you are one of millions of people living with chronic pain that makes movement difficult? Perhaps you had a joint replacement recently and are hesitant to do anything too vigorous. Maybe you’ve led a rather sedentary life and don’t know where to begin.
Before you do anything, talk to your healthcare provider. Are there certain movements that you should avoid? Have you been screened for osteoporosis? Did you complete your last round of physical therapy exercises and have been cleared to resume exercise? These are important questions to ask before embarking on any new movement regimen.
Once you’ve got the green light, try a yoga class made for your needs. Gentle yoga is a fabulous way to gain greater body awareness, stretch out those tight areas, strengthen a bit, and maybe even raise your heart rate a little. However, if you are one of the folks mentioned above, I do not recommend popping into just any yoga studio. Most yoga classes geared for young, bendy bodies. Call the studios near you or stop by and talk to someone who can explain what goes on in each class. Ask if the instructors can customize yoga poses for various ailments or physical limitations. Ask for details about the instructors’ trainings. Just because a yoga instructor has some fancy letters and numbers after their name, doesn’t mean that they are adept at working with folks with special needs! (I am one of those teachers who has an extensive background in anatomy as it relates to yoga and can come up with a customization of just about every yoga pose.)
If you feel comfortable trying a group class, have a few yoga props nearby to help you make the most of the class. Most studios will have a variety of props such as yoga blocks, straps, and blankets that you can borrow. Or you can purchase them pretty inexpensively at stores like Target and Marshalls.
When class begins, resist the temptation to look around at other students. Everyone is on a different part of their yoga journey! Some folks’ yoga poses will look much different that yours — at least at first!
You’re welcome to give all of the yoga poses a try, but stop attempting a yoga pose if it doesn’t feel right for your body. If the class is small, you can flag down the teacher and see if they can come to your mat and offer guidance. A good teacher will also respect a student’s decision to skip a pose. Honoring your body is much more important that doing something just because the yoga teacher says so!
As one of my first yoga teachers Gretchen Schutte said, all you really have to do during a yoga class is breathe. Yoga poses are great. But if you are having a day where one or move yoga movements isn’t suiting you, you have full permission to sit or lie down and breathe. Resting and breathing can be one of the most important parts of a yoga practice.
Yoga isn’t the most cardiovascular form of exercise — and you certainly won’t win any bodybuilding competitions. But it is a terrific way for people new to exercise or who are living with a range of physical challenges to feel better in their bodies — and help their brain health.