Things To Be Mindful Of As a Woman Over 40!

If you are just beginning your yoga journey as someone over 40, here are a few tips to keep in mind to ensure a safe and sustainable practice-

• Choose a teacher who is anatomically aware and educated-

  Women’s bodies change drastically with age, with fluctuations in hormones, which can cause discomfort during practice. It can be low energy levels, low bone density, inflamed joints, or degeneration. It is important to choose someone who can recognise and understand these changes, and give you space to explore your own healthy comfort zone.

  Most yoga teachers have limited anatomical knowledge and may push you into deeper postures, which should be avoided at all costs, at least until you learn to understand your own body and recognise what causes you discomfort during practice.

  If you have degeneration in your spine or any joints, being forced into postures may cause bone collision or cause supporting structures to suffer.

• Avoid comparing your postures to other students in the class-

  In a group class, there are always people with different strengths and abilities. Genetic, or built with practice, the bodies and what they can do can differ. Someone else your age may have had a better genetic predisposition, letting them do certain poses with ease. And people younger to you may have the advantage of age. You may get there with practice, however, initially, it is important to focus on your own practice and find your safe range.

• Inform your instructor about any health issues you may have-

  I have taught women from ages 35 upto 60, and many come with complaints about back pain, knee pain, sciatica, or frozen shoulder.

  However some of them experiencing the same kind of pain, find relief in very different postures. Because the sources of the pain are different and so is the precise location of the pain, sometimes.

  It is important to consult with a doctor regarding any pain or issue, and clarify what movements may be beneficial to you-and convey the same to your instructor so that they can guide you into a safe practice.

• Use props wherever you might need them-

  Props are your best friend when it comes to gaining a safe nudge into the posture. Whether you wish to bring the floor closer to your palm, or have a support under your back in back-bending poses, props will give you the perfect amount of depth and accessibility without causing a strain to your muscles.

• Feel free to skip any pose that brings pain to you-

  Even though some teachers glorify the pain, the truth is that no pose should cause any amount of pain anywhere. While some amount of discomfort is acceptable, anything that feels wrong is probably your body advising you to skip it. And it is important to listen to your body and know what to avoid.

  To give you an example, in most classes, Padmasana is a pose that teachers put on a pedestal, when in-fact most people, today, don’t have the ankle flexibility or the degree of knee flexion for it, and feel pain in those areas while doing the pose. And if, still, forcefully practiced, it may lead to joint injuries or a meniscus injury.

  
  

Yoga is beneficial for people of all age groups and genders, but what keeps the practice sustainable and injury-free is body awareness and the ability to stop or say ‘no’ when needed. Stay safe, and listen to your body!