Category: Aging Greatly

You can do it anywhere, you can even do it in a chair!

11/28/2022

If you're like me, the first thing you think when you hurt yourself is "I'd better get to yoga!" Because Bikram Yoga is a therapeutic practice, it's designed to be safe and beneficial no matter what condition your bod is in! When injured all you need to do is gentle stretching without causing any strain or pain.

When you break a leg (like my mother-in-law, pictured below) or have another injury where you can't bear weight on a leg or foot, the standing part of class can be performed in a chair with tons of benefit to the whole body.

Here's how to do it:

Get a chair: Ideal is a simple folding chair with a back but no arm rests. In a pinch though, a plastic lawn chair like the one shown above will do! Mainly you want it to be sturdy and also have a back you can grab onto.
Whole standing series: Keep feet about hip distance apart instead of "toes and heels touching" This is a more relaxed position for the hips and back while seated.
Pranayama, Half Moon & Backbend: Sit with a straight spine and move only the head and arms.
Hands to Feet pose: Bend forward and hold behind the calves. You won't get a leg stretch with bent legs, so the focus instead is on relaxing and gently stretching the back.
Awkward pose, Eagle: Begin with a straight spine and move only arms and torso.
Standing Head to Knee: Depending on the injury. If you are able to, grab your foot with fingers interlocked and stretch the leg forward until it's straight. If that's too much pressure on the foot or ankle, simply sit up straight and extend your leg forward, flexing the foot and locking the knee.
Standing Bow: Hold the back of the chair to stretch your shoulders in opposite directions.
Balancing Stick: Perform the upper body part of the posture as instructed.
Separate Leg Stretching: Open your legs, keeping knees bent and fold forward, much like Hands to Feet pose.
Triangle: Keeping your bottom on the chair, set up your legs and perform the posture to the best of your ability.
Standing Separate Leg Head to Knee pose: Open your legs and perform the posture to the best of your ability. Your front leg will need to stay bent. The focus here is getting a good frontside compression by touching your forehead as close to your knee as you can.
Tree pose, Toe Stand: Tree pose is a good time to make your way down to the floor as you may need a bit of extra time. Once you are laying on your back, you can perform Tree pose as usual.

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Kay started practicing at 68 years young!

6/1/2018

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I will be 70 in January 2019, and I have had back issues most of my life. Last year I was in a lot of pain, almost to the point of not being able to walk. I would need to rest after walking only short distances with my little granddaughter. I was also feeling depressed a lot of the time.

My son and daughter-in-law encouraged me to try hot yoga, which I was sure was not for me. I tried it anyway, mostly so they would leave me alone!

I have now been practicing Bikram yoga 2-3 times per week for about a year. My back pain is nearly gone and my range of motion is incredible. I had a serious balance issue and now, nearly a year later I'm getting my balance back. I know my good balance is going to be even more important as I get older for avoiding slips and falls. As I gain strength and balance, my mood and confidence have also improved.

These days my energy level is very good, even though I was diagnosed with fibromyalgia years ago. I tell all my friends about yoga, and I’m trying to get the ones who could really use it to come to class with me! This little yoga community at Bikram Yoga St. Johns has brought me a new social life full of friendly and amazing people.

I also have osteoarthritis, plantar fasciitis (which is no longer bothering me) and scoliosis. I have spinal stenosis, which used to cause leg and foot pain as well as lower back pain and balance problems. I thought the only alternative was to have surgery, but I certainly don't need that now. Bikram Yoga was the answer.

I can feel my spine is so much better and stronger than before I started at BYSJ. I’m glad I stepped out of my comfort zone to try Bikram yoga, and I look forward to many years of practice ahead!

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You can do it anywhere, you can even do it in a chair!

Kay started practicing at 68 years young!

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