Still breathing? That’s all you need to practice yoga

Yoga may hold a key to aging well, suggests a growing body of research into its potential benefits for body and mind — benefits that include reducing heart rate and blood pressure, relieving anxiety and depression, and easing back pain. One recent study even raised the possibility of positive changes in biological markers of aging and stress in people who do yoga. 

While yoga enthusiasts are often pictured as young and bendy, the reality is that 17 percent are in their 50s and 21 percent are age 60 and older, according to the Yoga in America Study conducted last year on behalf of Yoga Journal and the Yoga Alliance. 

Along with this upsurge of interest has been an upsurge in injuries, particularly among older practitioners.

“Participants aged 65 years and older have a greater rate of injury from practicing yoga when compared with other age groups,” researchers wrote last year in a study of nearly 30,000 yoga-related injuries seen in U.S. hospital emergency departments from 2001 to 2014.

As a yoga therapist who has been teaching in medical settings for nearly 20 years, I have found it distressingly common to hear about the negative experiences and injuries people have sustained in yoga classes. Instructors trained to teach able, young students typically have a limited understanding of safety considerations that are essential when working with middle-aged and older bodies, and such health challenges as rotator cuff injuries, arthritis, glaucoma, hypertension and heart disease. 

Fortunately, there is a growing recognition of the importance of safe yoga practice along with professionalization of the field. Here are five strategies to help older adults age well with yoga: 

• Start where you are. If you are new to yoga, try a beginner’s class — even if you’re fit and active — because yoga is not just about what you do, it’s about how you do it. The yogic approach is to balance effort with relaxation, which can be surprisingly difficult for many people used to our culture’s emphasis on striving, competing and being “in it to win it.” In fact, learning not to push yourself, or rush, or be ambitious to look a certain way, can be one of the most challenging (and therapeutic) parts of the practice.

• Recognize that styles vary widely. Yoga classes range from vigorous and athletic to relaxing and restorative — with a confusing array of trendy hybrids. To find a class designed for mature bodies, look for names such as “Yoga Over 50,” “Gentle Yoga” or “Senior Yoga.” 

• Find a good teacher. Ask prospective instructors about their credentials, how long they’ve taught yoga and whether they’ve had special training and/or experience teaching older people. Ask to watch a class to see if it’s suitable, which is also a good way to assess the instructor. A good yoga teacher will act as a guide, helping students explore what works best for them as they try each posture. For people with health challenges, working one-on-one with a certified yoga therapist can be ideal. 

• Talk to your care provider. If you have medical issues, get guidance about specific movement precautions. For example, people with glaucoma may be advised to avoid “head-down” positions, which may increase pressure in the eye. Hot yoga may be problematic for people with heart conditions because high temperatures can increase cardiac workload. Recognize, however, that many doctors know little about yoga and may assume you’re planning to stand on your head.

• Let go of excuses that you’re too old. You don’t have to be young or fit or flexible. If you can breathe, you can practice yoga.