For Mature Moms

I was at the grocery store the other day and was wearing a yoga t-shirt. A lady stopped me and said, “I wish I could do yoga!” She was gone before I could answer, but I turned to my husband and said, “She can! Anyone can!”

She was an older lady, but I’m not quite sure why she would think she couldn’t practice yoga. If I’ve learned nothing from the teachings of instructors over the years, every person and body is different, but you just have to meet yourself ‘wherever you are’.

I am a nearly 60 year old woman with an autoimmune disease, and it’s not a reach to say that my strength, flexibility, and balance are not even close to what they were even five years ago. I am not thin by a long shot either. And I am obviously NOT a yoga teacher, just an older woman who tries whatever I can to make me feel my best. In my quest for optimal health, I’ve gone to my share of yoga studios and watched enough videos to have a pretty good foundation of the basics. But if you’re interested in following a real teacher, I highly recommend Yoga with Adrienne with Adrienne Mishner. She is fun and great for beginners. I really encourage older moms and everyone to try it.

These are five poses that I practice every morning. All of the poses work right from a table-top (hands and knees) position, so it’s very easy to navigate between them. I will explain how and why I do each pose, and maybe you’ll want to give this routine a try!

These particular poses are ideal for spinal flexibility, which is usually slow to warm up first thing in the morning. Getting your spinal column limbered up for the day is so important. I will be doing posts soon on poses specific to hip opening and balance.

You’re only as young as your spine is flexible. —Bob Harper

I am demonstrating these poses myself (As difficult as it is for me to swallow my pride!), because I want older ladies who might not be in their best shape to know they should not let that prevent them from moving and exercising. I’m also showing you how to accommodate with a bolster (see my post on using bolsters and blocks) when your flexibility is more limited.

When my daughter is away, I turn her bedroom into an awesome yoga and meditation space (see my post on setting up a home yoga space), but in the summer when the room is in use, I move my mat downstairs to my workout room (well, all it has is a treadmill…), because this is a wonderful place to practice with the door leading right out to my patio. When I journal and have my coffee in the morning, I open this door to let the light in and my cat out. It’s perfect during the warm summer months to practice here.

Find (or create) a quiet and peaceful place to practice, put on a beautiful yoga playlist, and let’s get started!

Awesome Morning Yoga Poses

Child’s Pose. I always start my practice with this. It grounds you, and is so amazing for the nervous system. I’ve heard of people literally going down to the floor in this pose when in high anxiety situations, even in public- ha! It does give you one of the best spinal stretches I know.

You just get on your knees and spread them apart wide. Reach as far as you can in front of you, and press your forehead to the ground (if you are able). I like to clasp my hands over my neck in a prayer position to give gratitude, because it’s incredibly spiritual to do first thing in the morning. It’s also a great time to set a one-word intention for your day. Like peace, love, grace, patience.

I do this as the very first pose of my routine then at the end as well. And do you know that the second time I do it, I have much better flexibility in my back and hips? I love that I actually notice the difference. It’s important that your forehead be touching the earth, so if you aren’t able to get your head all the way down, try using a bolster like this.

Cat and Cow Poses. These are two poses that work together to stretch your spine so wonderfully. I’ve read that if you only do one pose a day, it should be this combination, it’s that effective. Get on your hands and knees and keep our back in a neutral table-top position. From there, arch your back as much as you can while gazing up at the ceiling. Hold this for a few breaths (this is cow pose). Then, reverse this position, rounding your back and pushing your hands into the ground (cat pose- like a cat arching his back). Alternate these poses for at least five times each, holding for a few breaths each time.

Hero Pose. I love that this pose builds so beautifully on the ones before it. Now that your spine is a bit more limber, this pose engages your legs and hips more, giving a deeper stretch. From the hands and knees/table top position, stretch your right arm in front of you. Slowly lift and stretch your left leg behind you, flexing your foot and engaging your hip. Hold this for five breaths, then alternate the opposite arm and leg to work on the other side. Sometimes when I do this I literally hear a ‘crunching’ sound in what is my bad hip. In cases where I hear that, I am sure to repeat the exercise several times on both sides, but repeat this as many times is comfortable for you.

Downward Puppy. From hands and knees, move your hands forward onto the ground, keeping your chest entirely off the ground. Arch your back as much as possible. This stretches your upper back beautifully, which feels wonderful after concentrating on the lower back and hips. This pose is touted as one of the best to help with posture, so I’m sure to always include it.

Downward Dog. Finally getting up off the mat, from hands and knees just push yourself all the way up to balance on your hands and feet in a V-shaped position. Spread the fingers wide to get good traction that puts weight on your hands and not the fingers. Use a little trial and error to find what works for you with regard to how much space to keep between your hands and feet, but keep the feet hip-width distance apart while pushing your heels down to the mat as much as you can.

There you have it- the five best yoga poses for mature moms.

I encourage you to end your practice with Corpse Pose. Just lying still for five or ten minutes refreshes your mind and spirit and prepares you for the day ahead. I love using the bolster in these ways below for the ultimate in relaxation.

I hope that this inspires you to try yoga, no matter what your age or fitness level.

This sequence will help you feel at ease in your mind and body, centered, and ready to start your day! Enjoy!