You can strike a pose at any age
IF you have never performed a Downward Dog or a Sun Salutation, then you’re in a minority, because yoga is booming in popularity as a way to exercise and de-stress.
Yoga, which originated in India, is a 5,000-year-old system of postures, breathing and meditation which has many forms from the currently fashionable Bikram, through to Power Yoga, Sivananda, Scaravelli, Hatha and Kundalini.
It’s estimated that there are 30 million people practising yoga worldwide.
But it’s benefits go beyond flexibility or wellbeing, according to health and beauty writer Josephine Fairley, whose new book, Yoga For Life, aims to show its benefits to those aged over 40. She says studies have shown that yoga can be the “fountain of youth”.
“Yoga is wonderful in so many ways,” says Fairley, who’s practised it since she was 12 years old.
“It can improve strength, flexibility and balance, it helps bone density and may boost the uptake of nutrients,” she says.
“It may also help lower ‘bad’ LDL cholesterol and raise ’good’ HDL cholesterol, bring down high blood pressure and stabilise blood sugar.”
Even better, she points out, it’s never too late to experience the benefits of yoga.
A study for the University of California’s School of Medicine reported that 21 people aged 60 or over who had rounded backs, a so-called dowager’s hump, reduced their curvatures by 6%, increased their walking by 8% and improved their balance following yoga sessions once a week for 12 weeks.
But the boom in the enthusiasm for yoga, she acknowledges, has not been without controversy.
“Fast-paced or competitive classes can put pressure on people and result in injuries,” she says.
“To be practised safely, and with enjoyment, yoga should be entirely non-competitive and work within an individual’s capabilities.
“Great advice I always remember being given is that there are two teachers present at every class - the teacher and your own body.
“In other words, listen to any twinges or anxieties your body is communicating to you and if something seems too hard for you, it probably is. Another motto is, ‘If you can’t smile, stop’.”
She advises those with a bad back, beginners or older people to avoid fast-paced - often called ‘dynamic’ - yoga classes. More suitable, she suggests, are classes following the Iyengar, Scaravelli, Hatha and Sivananda methods.
When looking for a yoga teacher, she suggests checking with established organisations, which can advise on individual needs, or asking friends for recommendations.
“I would always look for someone who has done at least two years’ training,” says Fairley. While most yoga classes are hands-on with a teacher observing and helping students, she stresses that people should always share details of injuries or conditions which may affect their ability to do certain postures.
“Also, it’s always sensible to consult a doctor before taking a new form of exercise to ensure it’s suitable for you.”
She’s revealed her favourite re-energising and rebalancing moves for different ages - and different stages in life.
Try the Mountain pose (Tadasana) as the perfect antidote to a fast-paced life as it centres and grounds.
A sense of stillness and breathing as it improves respiration and circulation, and can help correct postural problems
Start by standing with your feet parallel, slightly apart on your mat. Spread your toes as much as you comfortably and naturally can.
Distribute your weight evenly between the front of your feet and your heels.
Place your hands by your side, slightly apart from your body, fingers pointing towards the floor. Extend your fingers downwards so you feel a slight stretch. Engage your feet by lifting the arches of your feet. Gently tighten your knees by pulling up your front thigh (quadricep) muscles.
Let the back of your body relax slightly, and open your chest by lifting your breastbone and moving the shoulder blades gently back and down.
Make sure your head is level, and your gaze is steady. This is a pose in which you want to feel as if you have perfect posture. Stay here for four to 10 breaths.
Experts agree that if you only do one yoga pose a day, you should make it this one: Downward Dog (Adho Mukha Svanasana).
Strengthening hands, wrists, lower back, hamstrings, calves and Achilles tendons. It could also help with back pain, decrease anxiety, improve circulation and decrease tension headaches.
Start by going into the ‘Table’ position, placing your knees, the top of your feet and the palms of your hands on the mat (with fingers outstretched), your legs aligned, with hands shoulder-width apart; middle fingers should be pointing forwards.
Feel as if the base of your fingers are evenly and firmly ’rooted’ into the mat.
Exhale, and tuck your toes under; pull your lower abdominals in as you pull your bottom back and straighten your legs. You will now be in an upside-down ’V’ shape. Lengthen your spine upwards and backwards.
With the next exhalation, lower your heels. Don’t overstretch, but the ideal is to get the heels on the ground eventually.
Press firmly into your feet and hands and feel the spine lengthening. To come down, slowly bend your knees and place them on the floor.
Do the Simple Twist (Bharadvajasana).
Massaging of the abdominal organs and strengthening the back. It’s also helpful for releasing tension in the mid and upper back, and for digestive problems, too.
Start by sitting on the floor with your legs straight out in front of you.
Shift over on to your right buttock and bend your knees to the opposite side. Rest your feet on the floor, keeping heels as close to your buttocks as possible; the left ankle should be resting in the arch of the right foot.
Breathe in and lift through the front of the body. Breathe out and twist your torso to the right. You want to keep your left buttock rooted to the ground, so when you feel this buttock lifting off, that’s as far as you should go. Keep your tummy soft.
Place the back of your left hand on top of your right knee, using it like a lever to get a little more twist. Place your right hand on the floor beside your right buttock - you may have to stretch your fingertips to do this. Pull your shoulder blades together to open your chest.
There are two possible positions for the head; try them both. Continue the spiral by looking over your right shoulder, staying within the range that is comfortable for your neck. Or, alternatively, use a ’counter’ movement, turning your head so you’re looking over your left shoulder at your feet.
Exit by moving your legs back to the start position.
Try the Legs-up-the-wall pose (Viparita karani), which is ideal at the end of the day to promote restful sleep.
Relieving aching limbs and tired legs.
Start by folding a blanket and placing it around eight to 12 inches away from a bare wall. (You don’t want any furniture or pictures to interfere with this posture.)
Sit alongside the wall with your legs parallel to it, and bend your knees.
Shift your position so that you bring your lower back on to the floor while bringing or swinging your legs up the wall. Use your elbows to support you as you lower your back on to the ground.
When you’re in position, instead of being parallel to the wall, your back is now at a 90-degree angle to it. Roll your shoulders backwards to open your chest, and keep arms alongside the body.
Feel your spine sink into the ground. Breathe deeply and slowly, and with each breath, feel tension melting away and your heart opening.
If you’re comfortable, you can stay there for several minutes.
To come out, bring your knees into your chest and roll on to your side. Stay there for a breath or two before pushing yourself into an upright position.
¦ Yoga For Life: How To Stay Strong, Flexible & Balanced Over 40, by Josephine Fairley, is published by Kyle Books, €24.30.
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